CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

3xAMRAP7 (25MinClock)

15 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

20 Alt DB Lunge (S1-BW to AC, S2-20/35, Rx-35/50)

500m Row/Ski or 25 Cal Bike

*2 Min Between AMRAPs

*Rollover Rounds – Record Total Rds + Reps

Mobilize

Kneeling Forearm Stretch (1 Min)

Pigeon Pose (2 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)