CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Locomotor Movements 3-5 Minutes

F-B Arm Circles/Air Squat/Prone Swimmers 2x10e/10/10 (30s)

Basic Kip 2×10 (30s)

Conditioning

Cindy Meets the Run (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+MU)

10 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F)

15 Air Squats

400m Run

Record Rds + Reps

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Static Scorpion Stretch (1 Min Each)