CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Halo/Frog Jump/HS Hold 2x10e/10/15s (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP30

HS Walk (S-16 Pike Shoulder Taps, Rx-24′, Rx+48′)

12 DB Hang Clean & Jerk (S-AC, Rx-20/30, Rx+35/50)

20 Air Squats (use MB if necessary)

800m Run (S-600m)

*Record Total Rds + Reps

Cool Down

KB Skull Crusher 2-3×12 @ 15+/30+ (60s)

Mobilize

Kneeling Lat Stretch (1 Min)

Kneeling Hip Flexor Stretch (1 Min)

Lax Ball Shoulder E/R Smash (1 Min)