CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

1x Hip Halo Activation Series

Skill Practice

Pick a skill to practice for 15-20 minutes.

Rest A.N.

Conditioning

Metcon (Calories)

EMOM12

Min1: 30s MAX Cal RRS

Min2: 30s High Plank

Record Total Cals

Cool Down

DB Hammer Curls 3×10 (60s)

Suggested WT: S-10/15, Rx-15+/20+

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor stretch (1 Min Each)

Foam Roll Lats (1 Min Each)