CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Skip + Back Pedal 2xGLap (Partner Rest)

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

Skill Practice

Hang Power Snatch (15 Min Clock)

PVC Postions & Turnover Drill, 3@PVC, Then 4×3@Technique WT

*Form Focus – 90s Rest

Conditioning

Metcon (Calories)

Partner AMRAP12 Cardio Party

40 Cal Row – Switch Every 10 Cals

40 Cal Bike – Switch Every 10 Cals

40 Cal Ski – Switch Every 10 Cals

*Record Total Team Calories

Mobilize

Foam Roll Quads (2 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)