CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

PT/Air Squat/Prone Swimmer 2×10/10/5 (NR)

Conditioning

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
*Lateral Facing If Space Limited

*Record Time (20MinCap)

Cool Down

DB E.R. 3x10e @ 2.5-10# (30s)

3010 Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (2 Min Each)

Lax Ball QL Smash (1 Min Each)