CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

7x Partner Rock/Paper/Scissors (2 Squat Thrust Penalty)

PT/TMC/Air Squat 2×10/10/10 (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

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

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

8 Burpees (Jump & Clap)

20 Cal RRS

*Record Total Rds + Reps

Cool Down

Side Planks: 3x30s Each (30s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)