CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner 1 Burpee Sprint Relay 3 Min (Partner Rest)

PVC Halo/Air Squat/SA Push Plus 2x10e/10/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP

500m Row/Ski or 20/25 Cal Bike

15 Burpees

10 Box Jumps (S-AC, Rx-20/24)

5 HSPU (S1-DB Z Press 10+/15+, S2-C2F, Rx-HSPU)

*Record Total Rds + Reps

Cool Down

Partner Box Carry 5 Min (Partner Rest)

Mobilize

Pigeon Pose (1+ Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)