CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Bear Crawl + Skip 2xGLap (Partner Rest)

PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

400m Run (Together)

HS Walk (S1-32 Pike Shoulder Taps, S2-8 Wall Walks, Rx-48′, Rx+96′) – Switch A.N.

40 KBS (S-AC to 20/30, Rx-35/50, Rx+45+/60+) – Switch Every 10

*Record Team Name/Rounds + Reps

Cool Down

Partner Side Bridge Ladder: 2×1-6 (60s Rest)

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)