CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Thruster Ladder: 2×2-8 @ 10+/16+ (30s)

Foward-Back Arm Swings/SL Wall Reach/Basic Kip 2x10e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

20-Min Team AMRAP

3 Rounds

20 Sumo DL (S-65/95, Rx-135/185, Rx+155/225)

30 T2B (HKR/Sit-Up)

40 Wall Ball (S-AC, Rx-16/20)

50 Lateral Hops

*IF/WHEN 3 Rounds Are Finished: Max Cal Row/Ride/Ski

*Record Total Reps (140 Reps Per Round)

*Switch A.N.

Cool Down

DB Hammer Curls: 2-3×10 @ 10+/15+ (60s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lateral Highway Stretch (1 Min Each)