CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min @ 16/20

PVC Halo/Frog Jump/Basic Kip 2x10e/10/10 (30s)

Conditioning

Metcon (Calories)

EMOM20

Min1: 5 MU (S1-8 Tempo Ring Rows, S2-5 Chin/C2B, S3-1 to 3 MU, Rx-5 MU)

Min2: 10 DB Thruster (S-AC to 20/35, Rx-35/50)

Min3: 30s Row/Ride Sprint (MAX Cals)

Min4: 30s Glute Bridge

*Record Total Cals

Cool Down

Arch Hold: 3-4x15s (45s Rest)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)