CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

You’ve Been Served 2 Min (5 Burpee Penalty)

PT/TMC/SA Push Plus 2×10/10/10e (30s)

Conditioning

Metcon (AMRAP – Reps)

2Min Stations (29Min Running Clock)

Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+ Legless) – Reps

Station2: Assault Bike – Cals

Station3: Burpee (Rx+HSPU) – Reps

Station4: Farmer Carry (S-20/30, Rx-35/50) – GLengths

Station5: Run (100m=1 Rep)

*2 Rounds – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Lats (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)