CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Transfer 3 Min @ 16/20 (Partner Rest)

PT/Bridge Reach/Air Squat 2×10/5e/10 (30s)

Basic Kip 2×10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

5 MU (S1-Ring Row, S2-Chin/C2B PU, Rx-Bar/Ring MU)

15 Thruster (S-Bar to 55/75, Rx-65/95)

25 Cal RRS

*Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)