CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Transfer 2 Min @ 16/20 (Partner Rest)

PT/Air Squat/Inchworm 2×10/10/5 (30s)

Conditioning

3xAMRAP8

Cash In: 800m Run

Then

12 Alt Pistols (S1-Alt Lunge, S2-Pistol Variotin, Rx, Free Standing Pistol

20 T2B (S1-Sit Up/HKR, S2-HKR/T2B Combo, Rx-T2B)

28 Cal Row/Ride/Ski

*Rep Score For Each AMRAP (60 Reps/Round)

*2 Min Between AMRAPs

1: Metcon (AMRAP – Reps)

1st AMRAP Score

*Record Reps

2: Metcon (AMRAP – Reps)

2nd AMRAP Score

*Record Reps

3: Metcon (AMRAP – Reps)

3rd AMRAP Score

*Record Reps

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll IT Bands (1 Min Each)