CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Dyna Hoops 2 Min @ 10+/14+

PT/Lateral Lunge/Wall Walk 2×10/5e/2 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP23

150 DUBS (S-Singles) – Switch A.N.

100 Cal Row – Switch Every 10 Cals

50 Air Squats – Switch Every 10 Reps

96’ HS Walk (S1-16 Inchworm Walks, S2-8 Wall Walks) – Switch A.N.

*Record Team Name & Rds + Reps

Cool Down

Partner Rolly Polly: 3-4×6 (Partner Rest)

Scale: 20s Hollow Hold Variation

Mobilize

Lateral Highway Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/10 Movements)