CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Bear Crawl + Transfer 2 Min @ 16/20 (Partner Rest)

PT + Frog Jump 2x10e (No Rest)

BB Hang Clean + Rack Rotation + Front Squat 2×3/5e/3 (Partner Rest)

Strength/Power

Hang Clean (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*Low Hang Start – Full Squat

*15 Min Running Clock

Conditioning

Metcon (AMRAP – Reps)

Partner MB Transfer Relay

12 Min – Switch Every 200m – 16/20 lbs

*Record Team Name + Total Reps (100m=1 Rep)

Cool Down

Side Plank: 3x30s Each (60s Rest)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball QL Smash (1 Min Each)