CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Sprint Relay 3 Min

PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

8 Muscle Ups (S-Burpee Ring/Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU) – Switch A.N.

20 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 10

40 Lateral Bar Hops – Switch Every 10

60 Cal Row/Ride/Ski – Switch Every 10

*Record Team Name/Rds + Reps

Cool Down

Partner Side Bridge Ladder: 2×1-6 (1 Min Rest)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Lying T-Spine Rotation (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)