Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP23

10 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 1

20 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch A.N.

30 Wall Ball (S1-MB Thruser, S2-AC, Rx-16/20) – Switch A.N.

400m MB Transfer (Same Wt As Above) – Switch Every 100m

*Record Team Name/Total Rds + Reps

Cool Down

Partner Banded Pallof Press 2x10e (Partner Hold)

Mobilize

Lying Hamstring Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

Foam Roll Glutes (1 Min Each)