CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/3s Pause Air Squat/Basic Kip 2×10/5/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

9 Thruster (S-Bar to 55/75, Rx-65/95, Rx+80/115)

12 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

15 Cal RRS

600m Run

*Record Total Rds + Reps

Cool Down

Partner 400m KB Goblet Carry (Switch A.N.)

Suggested Wt: S-20/35, Rx-35/50

Mobilize

Lying Hamstring Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball VMO Smash (2 Min Each)