CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

F-B Arm Circles/Shin Box Rotations/Prone Swimmers 2x10e/10/5 (30s)

Conditioning

Deck of Cards 2019 (AMRAP – Reps)

Card is Pulled EMOM25 – Corresponding Number & Suit Determine Exercise

Hearts: Air Squats (Use MB If Needed)

Clubs: Plate G2OH (S-AC to 15/25, Rx-25/45)

Spades: Russian Twists Each Side (S-BW to 15/25, Rx-25/45)

Diamonds: Alt Lunge (S-BW to 15/25, Rx-25/45)

Face Cards: 30s MAX Burpee Plate Hop

*Record Total Burpee Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)