CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Transfer 2 Min @ 16/20 (Partner Rest)

TMC/Air Squat/Pull Plus 2×10/10/10 (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP22

10 Cal RRS

10 G2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

20 Cal RRS

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

30 Cal RRS

30 Air Squats (use MB if needed)

Record Total Rds + Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)