CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Rowling 2x200m (Burpee Penalty)

OH Arm Swings/TMC/Basic Kip 2×15/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

EMOM20

Min1: 30s Max T2B (S-HKR/Sit-Up)

Min2: 30s Handstand Hold (S-Beast Hold)

Min3: 30s Max Row Cals

Min4: 30s Plate Hug 25/45

*5 Rounds – Record Total Reps

Cool Down

DB Hammer Curl: 2-3×10 @ 8+/15+ (45-60s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/8 Movements)