CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Pull Plus 2×10/10/10 (NR)

Conditioning

Metcon (AMRAP – Reps)

1MinStations (29MinClock)

Station1: Assault Bike – MAX Cals

Station2: Goblet Hold (S-20/35, Rx-35/50) – Constant Hold

Station3: Burpee BJO at 20″/24″ (Step Over Ok) – MAX Reps

Station4: Sky Dive Hold – Constant Hold

Station5: MB Transfer at 16/20 – MAX GLengths

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

Mobilize

Banded OH Stretch (1 Min Each)

Pigeon Pose (2 Min Each)

Foam Roll Adductors (1 Min Each)