CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Burpee Ladder 2×1-5 (60s)

PT/Shin Box Rotation/Supermans 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP21

Player 1

5 HSPU (S1-2 Wall Walks, S2-3 HSPU, Rx-5 Kipping, Rx+Strict)

8 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135)

100m Run

Player 2

Rest

*Switch Every Completed Round

*Record Total Rds + Reps

Cool Down

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

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)