At Home Workout

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Tabata: Switch Between High Knees/Sky Dive Hold

Forward-Backwards Arm Circles/TMC/Frog Jump 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

3 Minute AMRAPs

4 BW TGUs

10 Dirty Squat Thrusts

15 Air Squats

*3 Rounds – 2 Minutes Rest Between Each

*Rollover Rounds – Record Total Reps Combined

Cool Down

Side Bridges (3x10e @ 3010 Tempo )

*1 Min Rest

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Wall Stretch (1 Min Each)