CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/SL Wall Reach 2×10/10/5e (30s)

Conditioning

Metcon (AMRAP – Reps)

1MinStations (29MinClock)

Station1: Assault Bike – MAX Cals

Station2: Lying Plate Hold (S-15/25, Rx-25/45) – Constant Hold

Station3: DB Alt Step Up (S-BW to 20/35, Rx-30/50) – Max Reps

Station4: Glute Bridge – Constant Hold

Station5: Bear Crawl (Rx+HS Walk) – MAX 6′ Increments

*3 Rounds – 1 Min Between Stations – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)