CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN (20MinClock)

10 DB Push Press (S-AC, Rx-20/35, Rx+35/50)

10 T2B (S-Sit Up/HKR)

Max Cal RRS

*5 Rounds – Switch Every 2 Min

*Record Team Name + Total Cals

Cool Down

Partner 400m Plate Zercher Carry (Switch A.N.)

*Suggested WT: S-15/25, Rx-25/45

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/10 Movements)