CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Traveling KBS + Transfer @ 20+/35+ 2xGLap (Partner Rest)

PT/Frog Jump/Basic Kip 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

4 TGU(S-AC to 20/30, Rx-35/50) – Switch Every 2

12 Thruster(S-Bar to 55/75, Rx-65/95) – Switch Every 6

20 T2B(S-Sit Up/HKR) – Switch A.N.

400m Run(Together)

*Record Team Name/Rds + Reps

Cool Down

Partner Kneeling MB Toss 2x10e @ 10+/14+ (Partner Rest)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)