CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Transfer 3 Min @ 16/20

PT/Air Squat/SA Push Plus 2×10/10/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team AMRAP20

20 DL (S-AC to 95/135, Rx-135/185, Rx+155/225) – Switch Every 2

30 Burpee Bar Hop – Switch Every 5

40 Wall Ball – Switch A.N.

1000m Row – Switch Every 250m

*Record Team Name/Rds + Reps

Cool Down

Partner Deadbug Ladder 2×2-10 (60s Rest)

Mobilize

Pigeon Pose (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Foam Roll/Lax Ball Rhomboid Smash (1 Min Each)