CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

24 Cal RRS

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

12 DB Lunge (S-BW to same wt as above)

6 RMU (S1-Burpee RR, S2-Burpee PU, S3-BMU, Rx-RMU)

*Record Total Rds + Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Standing Trap Smash (1 Min Each)