CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PT/Air Squat/Superman 2×8/8/8 (30s)

Conditioning

Metcon (AMRAP – Reps)

1MinStations (29MinClock)

Station1: Assault Bike – Max Cals

Station2: Plate Hug (S-15/25, Rx-25/45)

Station3: MB Transfer @ 16/20 – Max Gym Lengths

Station4: Glute Bridge – Constant Hold

Station5: Squat Thrusts – Max Reps

*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)