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 (AMRAP – Reps)

Partner AMRAP20

30 Clean & Jerks (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 Reps

400m Run (Together)

*Record Team Name + Total Reps (400m=4 Reps)

Cool Down

Partner 5 Min Static Hold Series

P1-Glute Bridge/P2-High Plank (Switch A.N.)

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)