CrossFit - BluPrint Fitness
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CrossFit

4
Apr

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

“You’ve Been Served” 3 Min (5 Burpee Penalty)

PT/Air Squat/Pull Plus 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team AMRAP20

20 Pull-Ups (S-Jumping/Ring Row, Rx-Chin/C2B, Rx+10 MU) – Switch A.N.

40 Thruster (S-Bar to 55/75, Rx-65/95) – Switch Every 5 Reps

60 Cal RRS – Switch Every 15 Cals

*Record Total Rds + Reps

Cool Down

Plank Rope Pulls: 3-5xGLength @ 30+/50+ (Rest A.N.)

Mobilize

Lateral Highway (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Lying Trap Smash (1-2 Spots: 10 Movements)

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