CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PVC Halo/SL Wall Reach/Wall Walk 2x5e/5e/2 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 1

20 HSPU (S1-Inchworm Walk, S2-C2F PU, Rx-HSPU) – Switch A.N.

40 RRS – Switch Every 10

80 DUBS (S-Singles) – Switch A.N.

*Record Team Name/Rds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 @ Slow Tempo (60s)

Mobilize

Kneeling Hip Felxor Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

Lax Ball Standing Trap Smash (1 Min Each)