CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/TMC/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP24

5 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

10 Push-Ups (S1-Floor Press, S2-Elevated/Knee, Rx-C2F)

15 Air Squats (use MB if needed)

20 Cal RRS

*Record Total Rds + Reps

Cool Down

Wall Angels 2-3×10 @ Slow Tempo (30s)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)