CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Dyna Hoops 2 Min @ 14+/16+

PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP30

5 TNG Power Snatch (S1-35/45, Rx-55/75, Rx+65+/95+)

10 Burpee Bar Hop (S-Step Over)

20 Alt Lunge @ BW

600m Run

*Record Total Rds + Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (2 Min Each)