CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PVC Halo/Reverse Lunge/Basic Kip 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP21

20 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch A.N.

32 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) – Switch Every 8

44 Cal RRS – Switch Every 11

*Record Total Rds + Reps

Cool Down

Battle Ropes 5x20s (Rotational Rest)

Athletic Stance

Mobilize

Kneeling Lat Stretch (1 Min)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Glute Rotations (2 Spots Each/10 Movements)