CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min @ 16/20

PVC Halo/SL Glute Bridge/Prone Swimmers 2x5e/10e/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

50 Cal RRS – Switch A.N.

40 Lunges @ BW – Switch Every 10

30 T2B (S-Sit Up/HKR) – Switch A.N.

20 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+125/185) – Switch Every 2

10 Push-Ups (S-Elevated, Rx-C2F) – Switch A.N.

*Record Team Name/Rds + Reps

Cool Down

Side Planks: 3x30s Each Side (60s Rest)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Quads (1 Min Each)