CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP25

400m Run

25 Cal RRS

20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50)

10 Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Burpee Bar/Ring MU)

*Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (2 Min Each)