CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/SL Glute Bridge/Basic Kip 2×10/10e/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

Partner AMRAP20

2 Muscle Ups (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU)

4 Handstand Push-Ups (S-2 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU)

8 OH KBS (S-AC to 20/30, Rx-35+/50+)

400m Run

Each Player Completes 1 Round B4 Running Together

*P1 Work/P2 Rest – Record Total Reps

Cool Down

Partner Zercher Carry 5 Min (Glap Switch)

Suggested Wt: 25+/45+

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)