CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Toss 3 Min @ 16/20

PT/Shin Box Rotation/Frog Jump 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25-Min Partner AMRAP

6 Power Cleans (S-AC to 65/95, Rx-95+/135+)

9 Wall Ball (S-AC, Rx-16/20)

12 Cal Row/Ride/Ski

*Partners Switch When Athlete Completes Full Round

*WT Should Allow TnG or Fast Singles

*Record Total Rds + Reps

Cool Down

Hollow Holds: 3x20s (40s)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)