CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Air Squat/Burpee 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

1000m Row/Ski or 50 Cal Bike

30 Air Squat (use MB if necessary)

20 Power Cleans (S-AC to 65/95, Rx-95/135)

10 HSPU (S1-Inchworm Walk, S2-C2F, Rx-HSPU)

*Record Total Rds + Reps

Cool Down

DB E.R. 2-3x10e @ Slow Tempo

Suggested WT: 2.5-12#

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball E/R Smash (1 Min Each)