CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

F-B Arm Circles/Reverse Lunge/Prone Swimmer 2x10e/5e/5 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN (20MinClock)

8 Devil Press (S-AC, Rx-20/35, Rx+35/50)

Max Cal RRS

5 Rounds Each – Switch Every 2 Min

*Record Total Team Cals

Cool Down

Partner 5 Min Glute Bridge/Plank Hold

Switch A.N.

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)