CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

2xSpeed Ladder: HighKnees/L-Scissor/R-Scissor

PT/Scorpion Kick/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

8 Muscle Ups (S1-Burpee RR, S2-Burpee Pull Up, Rx-Bar/Ring MU) – Switch A.N.

12 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 6

20 Air Squats – Switch Every 10

400m Run – Together

*Record Team Name/Rds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

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