CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

OH Arm Swings/Bridge Reach/SL Wall Reach 2×10/10/5e (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

400m MB Transfer (S-AC, Rx-16/20) Or 40 Cal RRS- Switch Every 100m Or Every 10 Cal

32 Box Step Overs @ 20/24 (S-BW, Rx-20/35, Rx+35/50) – Switch Every 8

*Record Team Name/Total Rds + Reps

Cool Down

Partner Side Bridge Ladder: 2×1-5 (60s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)