CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min @ 16/20

PT/Shin Box Rotation/Frog Jump 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

2MIN Stations

Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+Legless) – Max Reps

Station2: Plank/Glute Bridge

Station3: Assault Bike – Max Cals

Station4: Sky Dive/Wall Sit

Station5: Burpee – Max Reps

1 Min Between Stations – 2 Rounds

*Record Total Cals + Reps

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Lying Fig 4 Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)