CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

8 Squat Cleans (S-AC to 55/75, Rx-65/95, Rx+95/135)

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

16 Burpee Bar Hops (S-Step Over)

400m Run

*Record Total Rds + Reps

Mobilize

Wall Stretch (1+ Min Each)

Lateral Highway Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)