CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s)

Conditioning

Metcon (Calories)

Partner E2MIN

HS Walk (S-96′ Bear Crawl, Rx-24′ HSW, Rx+48′ HSW)

MAX Cal RRS

*5 Rounds Each – Record Team Name/Total Cals

Cool Down

Partner Banded Palof Press 2-3x10e @ Slow Tempo (Partner Hold)

Mobilize

Kneeling Rear Delt Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)