CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

AMRAP22

15 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B)

20 Thrusters (S-AC to 55/75, Rx-65/95)

30 Cal RRS

45 DUBS (S-Singles)

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball VMO Smash (1+ Min Each)