CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Transfer 2 Min @ 16/20

PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP30

800m Run

60 Cal Row/Ride/Ski

40 Alt Lunges @ BW

20 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

*Record Total Rds + Reps

Cool Down

400m SA Farmer Carry (Switch A.N.)

Suggested Wt: 30+/50+

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Strecth (1 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each: 8 Movements)