CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 14+/20

Toe Taps/Ribbon/Burpee 2×20/10/5 @ 20+/30+ (30s)

Conditioning

Metcon (AMRAP – Reps)

1on/1off

Rope Climb (S-Ft Of Ground + Jumping Pull-Up, Rx-Traditional, Rx+Legless) – MAX Reps

Low Plank

Assault Bike – MAX Cals

Glute Bridge

DUBS (S-Singles) – MAX Reps

*2 Rounds – Record Total Reps (19 Min Clock)

Cool Down

Partner Dead Bug Ladder: 2×2-8 @ Slow Tempo (1 Min Rest)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)