CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (NR)

Conditioning

Prime Time DT (AMRAP – Rounds and Reps)

AMRAP21

12 DL

20 Cal RRS or 400m Run

9 Hang Power Clean

20 Cal RRS or 400m Run

6 S2OH

20 Cal RRS or 400m Run

*S-AC to 65/95, Rx-80/115, Rx+105/155

*Record Total Rds + Reps (100m=5 Reps)

Cool Down

Flutter Kicks: 3x30s (30s)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (2 Min Each)

Lax Ball QL Smash (1 Min Each)