CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Transfer @ 16/20 2 Min (GLap Switch)

PT/SL Wall Reach/Basic Kip 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

3 Push-Ups (S1-Elevated/Knee, Rx-C2F, Rx+Ring Dip)

6 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

9 Box Jumps (S-AC, Rx-20/24)

Switch Every Completed Round

*Record Team Name/Total Rds + Reps

Cool Down

Partner 5 Min Zercher Carry (GLap Switch)

Suggested WT: S-15/25, Rx-25+/45+

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Triceps Smash (1 Min Each)