CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Conditioning

Metcon (Calories)

Partner E2MIN

5 Sandbag G2OS (S-10 KB Pull & Catch 35/50, Rx-75/100)

Max Cal RRS

5 Rounds Each – Switch Every 2 Min

*Record Total Team Cals

Cool Down

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

Mobilize

Forearm Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)