CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/Air Squat/Basic Kip 2x10e (30s)

Conditioning

Zero Dark 30 (AMRAP – Reps)

30 Minutes to Complete:

3 Rounds

50 Cal Row

40 Wall Ball (S-AC or MB Thruster, Rx-16/20)

30 T2B (S-HKR)

20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+)

10 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx-HSPU)

IF Athlete Finishes 3 Rounds – MAX Cals Row

Record Total Reps (1 Round=150)

Mobilize

McKenzie Press Ups 2×10 (30s Rest)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)