CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Conditioning

Running From Fran (Time)

For Time

21 Thrusters (S-AC to 55/75, Rx-65/95)

21 Pull-Ups (S-RR/Jumping, Rx-Chin)

800m Run

15 Thrusters

15 Pull-Ups

600m Run

9 Thrusters

9 Pull-Ups

400m Run

*Record Time (Cap: 30 Minutes)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball E/R Smash (1 Min Each)