CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP24

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

15 Burpee Bar Hops (S-Step Over)

800m Run (S-800m Row)

*Record Total Rds + Reps

Cool Down

Hollow Holds: 3-4x20s (40s)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)