CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Transfer 2 Min @ 16/20 (Partner Rest)

PT/Bridge Reach/Basic Kip 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

16 Pull Ups (S-Ring Row/Jumping, Rx-Chin) – Switch A.N.

24 Push Ups (S-Elevated/Knee, Rx-C2F) – Switch A.N.

32 Air Squats (use MB if needed) – Switch A.N.

400m Run – Together

*Record Team Name/Rds + Reps

Cool Down

Partner Kneeling MB Toss 2x10e @ 10+/14+ (60s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hamstring Stretch (1+ Min Each)

Lax Ball Forearm Smash (1+ Min Each)