Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

2xLadder Drills: HighKnee/3HopSingleIn/Icky Shuffle

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N.

20 Box Step Overs @ 20/24″ (S-BW, Rx-20/35, Rx+35/50) – Switch Every 10

600m Run – Together

*Record Total Team Name/Rds + Reps

Cool Down

Battle Ropes 4x20s (Rotational Rest)

Mobilize

Kneeling Hip Flexor Stretch (1 Min)

Kneeling Lat Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)