CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Locomotor Movements 3-5 Minutes

PT/SA OH Squat (KB/DB) 2×10/5e @ 10-30# (30s)

Conditioning

Metcon (AMRAP – Reps)

Partner E2MIN

200m Run + MAX Alt TGU (S-BW to 20, Rx-20/35, Rx+35/50)

5 Rounds Each – Switch Every 2 Min

*Record Team Name + Total TGU Reps

Cool Down

Partner Farmer 600m Farmer Carry (Switch Every 100m)

Suggested Wt: S-20/35, Rx-35+/50+

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)