CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

F-B Arm Circles/TMC/Supermans 2x10e/10/10 (30s)

Frog Jumps 2×12 (30s)

Conditioning

Metcon (AMRAP – Reps)

At Home Workout

EMOM20

Min1: 30s Alt Lunges @ BW – Reps

Min2: 30s Sky Dive Hold

Min3: 30s Burpees – Reps

Min4: 30s Glute Bridge

*Record Total Reps

Cool Down

Side Plank 3x30s Each (30s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min)

Pigeon Pose (1 Min Each)

Chest Stretch (1 Min Each)