CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Oklahoma Sprint Relay 2 Min

PT/TMC/Pull Plus 2×10/10/10 (30s)

Conditioning

Chasing Nate (AMRAP – Rounds and Reps)

AMRAP20

2 Muscle Ups (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU)

4 Handstand Push-Ups (S-2 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU)

8 OH KBS (S-AC to 20/30, Rx-35/50, Rx+45+/60+)

*Record Rds + Reps

Cool Down

Partner Inverted KB Carry: 3-5 Min @ 10+/15+ (GLap Switch)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)