CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

F-B Arm Swing/TMC/Frog Jump 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

1MinStations (29MinClock)

Station1: Assault Bike – Max Cals

Station2: Burpee Plate Hop – Max Reps

Station3: DB Squat (S-AC, Rx-20/35, Rx+35/50) – Max Reps

Station4: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+Legless) – Max Reps

Station5: Row – Max Cals

*1 Min Between Stations – 3 Rounds – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Quads (2 Min Each)