CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

2xSpeed Ladder: Single In/2In2Out/Icky Shuffle

OH Arm Swings/Air Squat/Pull Plus 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

10 Strict PU (S-3010 Ring Row) – Switch A.N.

20 Cal RRS – Switch Every 10

40 Wall Ball (S1-Air Squat, S2-AC, Rx-16/20) – Switch A.N.

80 DUBS (S-Singles) – Switch Every 40

*Record Team Name/Rds + Reps

Cool Down

Pilates Sit-Ups: 2-3×10 @ Slow Tempo (60s)

Mobilize

Lateral Highway Stretch (1 Min)

Wall Stretch (1+ Min Each)

Lax Ball Calf Gapping (1 Min Each)