CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Transfer 2 Min @ 16/20

PT/SL Glute Bridge/SA Push Plus 2×10/10e/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP21

10 Strict Pull-Ups (S1-3010 RR, S2-Kipping PU, Rx-Strict PU, Rx+Bar/Ring MU) – Switch A.N.

20 DB Devil Press (S-AC, Rx-20+/35+) – Switch Every 5

40 Cal RRS – Switch Every 10

*Record Team Name/Rds + Reps

Cool Down

Partner Kneeling Oblique Toss 2x10e (Partner Throw)

Suggested Wt: 10+/14+

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)