CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP22

5 Muscle Up (S1-3010 RR, S2-Kipping PU, S3-Strict PU, Rx-Bar/Ring MU)

10 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135)

15 Burpee Bar Hops (S-Step Over)

600m Run

*Record Total Rds + Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)