CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

7xPartner Rock/Paper/Scissors (2 Burpee Penalty)

OH Arm Swings/Air Squat/Supermans 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP24

10 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

10 DB Goblet Squats (S-BW, Rx-Same Wt As Above)

10 Burpee DB Hops (S-Step, Rx-Jump)

30 RRS

*Record Total Rds + Reps

Cool Down

Hollow Holds 3-4x20s (40s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Glute Rotations (2 Spots Each/10 Movements)