CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Bear Crawl + Transfer 2 Min @ 16/20

PT/Shin Box Rotation/Basic Kip 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP21

20 T2B (S-Leg Lifts/HKR, Rx-T2B) – Switch A.N.

20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) – Switch Every 10

20 Alt DB Lunge (Same Wt As Above) – Switch Every 10

40 RRS Cals – Switch Every 10

*Record Team Name/Rds + Reps

Cool Down

Partner Plank DB Pass: 3x45s (60s)

Suggested Wt: 10-20#

Mobilize

Kneeling Forearm Stretch (1 Min)

Lateral Highway Stretch (1 Min Each)

Lax Ball Glute Rotations (2+ Spots Each/10 Movements)