CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

3 Bar Muscle Up (S1-5010 RR, S2-Strict PU, Rx-BMU)

6 OHS (S1-Bar, S2-55/75, Rx-65+/95+)

9 Burpee Bar Hop (S-Step)

27 Cal RRS

*Record Total Rds + Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)