Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

OH Arm Swings/Reverse Lunge/SA Push Plus 2×15/5e/10e (30s)

Conditioning

Metcon (AMRAP – Reps)

1MinStations

Station1: Assault Bike – Max Cals

Station2: Plank Variation – Constant Hold

Station3: Rope Climb (S-Ft On Floor, Rx-Traditional, Rx+Legless) – Max Reps

Station4: Wall Sit – Constant Hold

Station5: HSPU (S-Inchworm Walk, S2-C2F, S3-Elevated Strict HSPU, Rx-HSPU) – Max Reps

*3 Rounds – 1 Min Between Stations – Record Total Reps

Cool Down

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)