CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss @ 16/20 3 Min

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

Conditioning

Metcon (Calories)

4×4 Min AMRAPs

AMRAP4: 20 Pull-Ups + MAX RRS

AMRAP4: 30 Wall Ball + MAX RRS

AMRAP4: 20 Pull-Ups + MAX RRS

AMRAP4: 30 Wall Ball + MAX RRS

*PULL-UPS: S1-Jumping/Ring Row, S2-10 PU, Rx-Chin, Rx+C2B

*WALL BALL: S-Air Squat, S2-20 WB @ AC, Rx-30 WB @ 16/20

*2 Min Between Rounds – Record Total Cals

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Standing Lax Ball Trap Smash (1 Min Each)