CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Burpee Ladder 2×1-5 (30s)

PT/TMC/SL Box Squat 2×10/10/5e (30s)

Conditioning

Mary Meets Cardio (AMRAP – Rounds and Reps)

5-Min AMRAPs

Cash In: 300m Row/Ski or 20/25 Cal AB

MAX

5 HSPU (SO1-5 Inchworm Walks, SO2-C2F, Rx-HSPU)

10 Alt Pistols (S-Alt Lunge, Rx-Alt Pistol)

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

*3 Rounds – 3 Min Rest – Rollover Rounds

*Record Total Rds + Reps

Cool Down

Side Bridges: 2-3x10e @ 2010 Tempo (1 Min Rest)

Mobilize

Chest Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)