CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Banded F-B Run 2xGLap Each (Partner Hold)

PT/Air Squat/Wall Angel 2×10/10/10 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN

5 Squat Snatch + Max Cal RRS

S1-PVC/Bar OHS, S2-AC to 55/75, Rx-65/95, Rx+80+/115+

*5 Rounds Each – Switch Every 2 Min – Record *Total Team Cals

Cool Down

Partner 400m Zercher Carry (Switch A.N.)

Suggested Wt: S-15/25, Rx-25/45

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements Each)