CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Shin Box Rotation/Wall Angels 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

1MinStations (29min)

Station1: Burpee Plate Hop – Max Reps

Station2: Box Step Overs 20/24″ (S-BW, Rx-20/35, Rx+35/50) – Max Reps

Station3: 6′ HS Walk (S-Bear Crawl) – Max Reps

Station4: Dead Hang – Max Time

Station5: Row – Max Cals

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

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)