CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/TMC/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP25

9 Pull-Up (S-Jumping/RR, Rx-Chin)

15 Push-Up (S-Knee/Elevated, Rx-C2F)

21 Air Squat (use MB if needed)

600m Run

Rx+ 14/20 Vest Option

*Record Total Rds + Reps

Mobilize

Chest Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)