CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Toss 2 Min @ 16/20

OH Arm Swings/Lateral Lunge/Burpee 2×10/5e/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

AMRAP28

600m Run

50 DUBS (S-Singles)

40 Cal Row/Ride/Ski

30 Walking Lunges @ BW (S-Rev Lunge)

20 Squat Thrust (S-Step)

*Record Total Reps (1 Round = 146 Reps)

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (NR)

Suggested Wt: 2.5-12#

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Lying T-Spine Rotation (1 Min Each)

Foam Roll Calves (1 Min Each)