CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Bear Crawl + Transfer 2 Min @ 16/20

PT/SL Wall Reach/Pull Plus 2×10/5e/10 (NR)

3s Pause Air Squats 2×5 (30s)

Conditioning

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
RMU (S1-Burpee RR, S2-Burpee PU, S3-BMU)

WB (S1-Air Squat, S2-AC WB)

DUBS (S1-Single, S2-50 DUBS)

Cool Down

Pilates Sit-Up: 3×10 (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Calf Gapping (1 Min Each)