CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Lateral Lunge/Burpee 2×10/5e/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

1MinStations (20MinClock)

Station1: Assault Bike Cals

Station2: HS Walk in 6′ Increments (S-Bear Crawl in Gym Lengths)

Station3: Row Cals

Station4: Plank Variation

Station5: MB Transfer @ 16/20 – Gym Lengths

2 Rounds – 1 Min Rest Between Stations

*Record Total Reps

Cool Down

Hollow Holds: 4-5x20s (40s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)