CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Speed Ladder: 2xHigh Knees/Lateral Hand Walk Left/Lateral Hand Walk Right

PT/Lateral Leg Swing/Burpee 2×10/10e/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

4 Min Stations

Station 1: Assault Bike – Max Cals

Station 2: Ski – Max Cals

Station 3: Run – Max Distance (100m = 1 Rep)

Station 4: Burpee Box Jump Over (S-AC, Rx-20/24) – Max Reps

Station 5: Row – Max Cals

Each Stations Starts w/ a 10 Sumo DL Cash In (S-AC to 95/135, Rx-155+/225+)

*2 Minutes Between Each Station

*Record Total Reps

Mobilize

Banded Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll IT Bands (1 Min Each)