CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Sprint Relay 3 Min (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

2 Min Steady State (O2-O4) or 2×5 Burpees+ 5e SA Push Plus (O1)

TEST

Option 1: 7-Minute Burpee (Reps)

Option 2: 2K Row (Time)

Option 3: 2K Ski (Time)

Option 4: 10-Min Assault Bike (Cals)

REST (5 MIN)

7 Minute Burpee (AMRAP – Reps)

2k Row (Time)

Max Effort 2k Row

2k Ski Erg (Time)

10-Min Assault Bike (Calories)

As many calories as possible

Conditioning

Metcon (No Measure)

Partner DB Complex

8 Curls

8 Bent Over Row

8 Strict Press

8e Walking Lunges

*3 Rounds – P1 Work/P2 Rest

*Unbroken Sets – Suggested WT: 8+/12+

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lying Hip I/R Stretch (1+ Min Each)