CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Crab I-E Rotation/Prone Swimmer 2x5e/5e/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

400m Run – Together

20 Box Step Ups 20/24″ (1DB: S-BW, Rx-20/35, Rx+35/50) – Switch Every 10

20 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F, Rx+HSPU) – Switch A.N.

*Record Team Name/Rounds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-5e (60s)

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)