CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Basic Kip 2×10/10/10 (30s)

Conditioning

Black Mamba (AMRAP – Rounds and Reps)

AMRAP24

2 DL (S-AC, Rx-155/225)

5 Push-Ups (S-Knee/Elevated, Rx-C2F)

7 T2B (S-HKR/Sit-Up, Rx-T2B)

18 Cal RRS

At Minute 8 – Complete 41 Air Squats

*Record Total Rds + Reps

In Honor of Kobe Bryant

2 Gold Medals

5 NBA Championships

7 MVP’s (1 reg season, 2 finals, 4 Allstar)

8 Number (1996-2006)

18 All-Star Appearances

24 Number (2006-2016)

41 Age of Passing

“The most important thing is to try and inspire people so that they can be great at whatever they want to do.” – Black Mamba

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)