CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

8 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 1

16 Burpee Bar Hops – Switch Every 4

32 Air Squats – Switch Every 8

100 DUBS (S-Singles) – Switch A.N.

*Record Total Rds+Reps

Cool Down

Partner 5 Min Plate Farmer Carry (GLap Switch)

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

Mobilize

Kneeling Forearm Stretch (1 Min)

Static Scorpion Stretch Stretch (1 Min Each)

Lax Ball Glute Rotations (2 Spots Per Side/10 Movements Each)