CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PVC Halo/Rev Lunge/Basic Kip 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

400m MB Transfer @ 16/20 – Switch Every 100m

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

20 Box Step Overs 20/24″ (S-BW to AC, Rx-20/35, Rx+35/50) – Swtch Every 10

Record Team Name & Rounds + Reps

Cool Down

Partner Banded Paloff Press 2x10e @ Slow Tempo

Partner Anchor

Mobilize

Static Scorpion Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)

Foam Roll Lats (1 Min Each)