CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

You’ve Been Served 2 Min (Burpee Penalty)

PT/PVC Hinge/Burpee Broad Jump 2×10/10/3 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP23

15 DL (S-65/95, Rx-125/185, Rx+155/225)

30 T2B (S-Sit-Up/HKR, Rx-T2B)

100 DUB (S-Singles, Rx-DUBS)

400m Run/40 Cal AB/40 Cal Ski (Run Together/Ski-AB Switch Every 5 Cals)

*Record Team Name/Rds + Reps

Cool Down

Battle Ropes: 4-5x20s ALL OUT (Rotational Rest)

10s Transitions

Mobilize

Lying Hamstring Stretch (1 Min Each)

Chest Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)