CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

OH Arm Swings/Air Squat/Pull Plus 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner E2MIN

Max Unbroken Muscle Ups + Max Cal RRS

S1-HKR, S2-Chin Over Bar, S3-C2B, Rx-Bar/Ring MU

*5 Rounds Each – Switching Every 2 Min

*Records Total Rds (Pulling Reps) + Reps (Cals)

Cool Down

Partner 400m Zercher Carry (S-15/25, Rx-25/45) – Switch A.N.

Mobilize

Static Scorpion Strech (1 Min)

Lying Hamstring Stretch (1 Min Each)

Lying Lax Ball Trap Smash (1-2 Spots Each/10 Movements)