CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

2xSpeedLadder: HighKnees/L-Scissor Kick/R-Scissor Kick

F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP21

3 Thrusters (S-AC to 55/75, Rx-65/95, Rx+80/115)

6 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

9 Cal RRS

*Switch Every Completed Round

*Record Team Name/Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-5e (60s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

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