CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Toss 3 Min @ 16/20

PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team AMRAP20

600m Run (S-400m)

20 Burpee Pull-Ups (S-Burpee Ring Row) – Switch A.N.

20 Alt Lunges @ BW – Switch Every 10

20 Alt DB Snatch (S-AC to 20/30, Rx-35+/50+) – Switch Every 5

*Record Team Name/Rds + Reps

Cool Down

Partner 400m Farmer Carry @ 30+/50+

Every Switch 15s Wall Sit

Mobilize

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)