CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Transfer 2 Min @16/20

OH Arm Swings/Lateral Lunge/Squat Thrust 2×10/5e/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

Partner AMRAP20

P1: 300m Run

P2: Sled Pull/Push – MAX Glengths

Pull Wt: S-45/70, Rx-70/90, Rx+90/135

Push Wt: S-Sled ONLY, Rx-30/50, Rx+50/90

*Switch Every 300m Run – Record Total Glengths

Cool Down

Partner Plank Tap-Out Ladder 3×2-10 @ Slow Tempo (60s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Ant Tibs (1 Min Each)