CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PT/Bridge Reach/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

8 Muscle Ups (S1-16 RR, S2-16 PU, Rx-8 Bar/Ring MU) – Switch A.N.

16 Box Step Overs (S-BW-AC, Rx-20/35, Rx+35/50) – Switch Every 8

32 Cal RRS – Switch Every 16

*Record Team Name/Rds + Reps

Cool Down

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

Mobilize

Static Scorpion Stretch (1 Min)

Lying T-Spine Rotation (1 Min Each)

Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)