CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Locomotor Movments 5 Minutes

F-B Arm Circles/Air Squat/Prone Swimmer 2x10e/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

400m Run – Together

100 DUBS (S-100 Singles) – Switch A.N.

20 OH Lunges (S-PVC to Bar, Rx-55/75, Rx+65/95) – Switch Every 10

10 Synched Bar Facing Burpees (S-Step Over)

*Record Team Name/Rds + Reps

Cool Down

Partner 5 Min Inverted KB Carry (GLap Switch)

Suggested WT: 10+/15+

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Calf Gapping (1+ Min Each)