CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

F-B Arm Swings/Lateral Lunge/Tuck Jump 2×10/5e/5 (No Rest)

Conditioning

Metcon (Calories)

Partner AMRAP23

P1: 200m MB Transfer @ 16/20

P2: Row/Ride/Ski – MAX Cals

Switch Every 200m

*Record Total Cals

Cool Down

Team OH Slosh Pipe Hold 7.5-9 Min

*Switch Every 45s

Mobilize

Lying Hip I/R Stretch (1 Min Each)

Chest Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)