CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (NR)

Conditioning

Partner CF Open 18.1 (AMRAP – Rounds and Reps)

AMRAP20

8 T2B (S-Sit Up/HKR)

10 DB Hang Clean & Jerk (S1-AC, S2-20/35, Rx-35+/50+)

14 Cal Row

Switch Every Completed Round: P1 Work – P2 35/50 KB Hold

*Record Team Name/Rds + Reps

*METCON Version Rx: Sit Ups & C&J 20/30

Cool Down

Partner Kneeling MB Toss 2x10e @ 10+/14+ (Partner Toss)

Mobilize

Kneeling Lat Stretch (1 Min)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)