CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

400m Run (Together)

20 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5

20 Front Rack Lunges (Same Wt As Above) – Switch Every 10

*Record Team Name/Rds + Reps

Cool Down

Partner Side Bridge Ladder: 2×1-6each (60s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Chest Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)