CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3 Min

F-B Arm Swings/Wall High Knee/Superman 2×10/5e/10 (30s)

Conditioning

Metcon (Calories)

Partner 90sON/90sOFF (21 Min Running Clock)

P1: 200m Run + Max Cal Row/Ride/Ski

P2: Rest

7 Rounds Each

*Record Total Team Cals

Cool Down

Partner 400m Awkward Carry (Switch A.N.)

Options: 2 Large MB, 30+ Slosh Pipe, Large Box

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)

Foam Roll IT Bands (1 Min Each)