CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Dyna Hoops 2 Min @ 10+/14+

PVC Halo/Rev Lunge/Pull Plus 2x5e/5e/10 (30s)

Conditioning

Partner CF Open 18.1 (AMRAP – Rounds and Reps)

AMRAP20

8 T2B (S-Sit Up/HKR)

10 DB Hang Clean & Jerk (S1-AC, S2-20/35, Rx-35+/50+)

14 Cal Row (Ride/Ski Option If Needed)

Switch Every Completed Round: P1 Work – P2 35/50 KB Hold

*Record Team Name/Rds + Reps

*METCON Version Rx: Sit Ups & C&J 20/30

Cool Down

Plank Rope Pull 3-5xGLength (Rotational Rest)

Rope Wts: 30/35/40/50

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)