CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

2xSpeedLadder: High Knees/2FootHop/Icky Shuffle

F-B Arm Circles/SL Wall Reach/Frog Jump 2x5e/10/10 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN (20MinClock)

10 Box Step Overs 20″/24″ (S1-BW to AC, Rx-20/35, Rx+35/50)

Max Cal RRS

*5 Rounds Each – Switch Every 2 Min

*Record Team Name + Total Cals

Cool Down

Partner Plank Tap-Out Ladder: 2-3×2-10 (60s)

Stay Square

Mobilize

Kneeling Forearm Stretch (1 Min)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)