CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PT/Lateral Lunge/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP21

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

12 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B)

14 Burpee Bar Hops (S-Step)

400m Run

Record Total Rds + Reps

Cool Down

Flutter Kicks: 3-4x30s (30s)

Mobilize

Pigeon Pose (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)