CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Banded Lateral Shuffle 2xGLap (Partner Rest)

PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

12 Strict Pull-Ups (S1-20 Ring Row, S2-Kipping Chin, Rx-Strict Chin) – Switch A.N.

16 Burpee Bar Hops (S-Step Over) – Switch Every 4

20 Front Rack Lunges (S1-PVC to Bar, S2-55/75, Rx-65/95) – Switch Every 10 Reps

400m Run (Together)

*Record Team Name/Rds + Reps

Cool Down

Partner Banded Palof Press 2-3x10e (Partner Rest)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)