CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min (Partner Rest)

F-B Arm Circles/Air Squat/SA Push Plus 2x10e/10/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

40 Cal RRS – Switch Every 10

20 DL (S-Bar to 65/95, Rx-105/155, Rx+155+/225+) – Switch Every 5

20 HSPU (S1-Inchworm Walk, S2-10 Wall Walks, Rx-HSPU) – Switch A.N.

20 Box Jump (S-AC, Rx-20/24) – Switch Every 1

*Record Team Name/Total Rds + Reps

Cool Down

Partner 400m Awkward Carry (Switch A.N.)

Options: 30+Slosh Pipe/Large Box/2 Large MBs

Mobilize

Lying Hip I/R Stretch (1 Min)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Glute Rotations (1-2 Spots/10 Rotations)