CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min (Partner Rest)

PT/OH Lunge/Basic Kip 2×10/5e/10 (30s)

Wall Angels 2×10 (30s)

Conditioning

Stationary 16.1 (AMRAP – Reps)

20-Min AMRAP

8 OH Lunges (S-AC to 55/75, Rx-65/95)

8 Bar Facing Burpees (S-Step Over)

8 OH Lunges (S-AC to 55/75, Rx-65/95)

8 Pull-Ups (S-Pull-Up Variation, Rx-C2B)

Record Total Reps (24 Reps Per Round)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball E/R Smash (1 Min Each)