CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PT/PVC Hinge/SA Push Plus 2×10/10/10e (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

10 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) – Switch Every 2 Reps

20 HSPU (S1-Inchworm Walk, S2-10 Wall Walks, Rx-HSPU) – Switch A.N.

40 Cal RRS – Switch Every 10 Cals

*Record Team Name/Total Rds + Reps

Cool Down

Russian Twists: 4-5x20s (40s)

*BW to 10# Plate

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Rear Delt Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)