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

Mary Meets The Run (AMRAP – Rounds and Reps)

AMRAP25

5 HSPU (S1-Inchworm Walk, S2-Pike Push-Up, Rx-HSPU)

10 Alt Pistols (S1-Alt Lunge, S2-Pistol Variation, Rx-Pistol)

15 Pull-Ups (S-Jumping/Ring Row, Rx-Chin Over Bar)

400m Run

*Record Total Rds + Reps

Mobilize

Wall Stretch (1+ Min Each)

Lateral Highway Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)