CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Sprint Relay 3 Min (Partner Rest)

PT/Frog Jump/Basic Kip 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min Partner AMRAP

10 DL (S-65/95, Rx-135/185, Rx+185/275) – Switch Every 1

20 T2B (S-HKR/Sit-Up) – Switch A.N.

30 Wall Ball (S-AC, Rx-16/20) – Switch A.N.

40 Cal Row/Ride/Ski – Switch Every 10

*Record Team Name/Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss: 2x10e @ 10+/14+ (Partner Rest)

Mobilize

Lying Fig 4 Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Wall Stretch (1+ Min Each)