CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

You’ve Been Served 3 Minutes (Burpee Penalty)

PVC Halo/TMC/Air Squat 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min Partner AMRAP

10 Synced Bar Facing Burpees – Together

20 Alt DB Snatch (S-AC, Rx-20/30, Rx+35+/50+) – Switch Every 10

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

80 Cal RRS

*Record Total Rds + Reps

Cool Down

Battle Ropes 3x30s ALL OUT (Rotational Rest)

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Lying Trap Smash (1-2 Spots/8 Movements)