CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

10x Partner Rock/Paper Scissors (2 Burpee Penalty)

PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR)

Conditioning

Metcon (Calories)

Partner E2MIN

3 Power Snatch + 3 OHS (S-PVC to 55/75, Rx-65/95, Rx+80+/115+)

MAX Cal RRS

5 Rounds Each – Switch Every 2 Min

*Record Team Name + Total Cals

Cool Down

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

Suggested WT: 35+/50+

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)