CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Rowling: 2x166m (Burpee Penalty)

PT/TMC/Basic Kip 2×10/10/10 (30s)

Conditioning

Cindy Meets the Run Remix (AMRAP – Rounds and Reps)

AMRAP30

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

10 Push-ups (S-Elevated/Knee, S2-Neg2Knee, Rx-C2F)

15 Air Squats

600m Run

Bring Vest IF Applicable

Record Total Rounds + Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)