CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PT/Air Squat/Pull Plus 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

30 Cal RRS

15 Thrusters (S-Bar to 55/75, Rx-65/95)

20 Cal RRS

5 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Ring/Bar MU)

*Record Total Rds + Reps

Mobilize

Lying T-Spine Rotation (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball VMO Smash (1 Min Each)