CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Sprint Relay 2 Min (Partner Rest)

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Conditioning

Zero Dark 40 (AMRAP – Reps)

4 Rounds

10 TGU (S-AC, Rx-30+/40+)

15 Pull-Up (S-Jumping/Ring Row, Rx-Chin)

15 Thruster (S-35/55, Rx-65/95)

20 Bar Facing Burpee

400m Run

IF Finished Before 40 Minutes: MAX Cal Row/Ride

Record Total Reps + Calories (Rep Per Round = 64)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Foam Roll Adductors (1 Min Each)