CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

2xSpeedLadder: HighKnee/3HopSingleIn/Icky Shuffle

PVC Halo/Reverse Lunge/SA Push Plus 2x5e/5e/10e (30s)

Conditioning

Metcon (AMRAP – Reps)

Partner E2MIN (20MinClock)

200m Run + MAX TGU (S-AC, Rx-20/35, Rx+35/50)

P1 Work/P2 Rest – 5 Rounds Each

*Record Team Name + Total Reps

Cool Down

Partner 400m KB Goblet Carry

Suggested WT: S-20/35, Rx-35/50

*Every Switch: Both Athletes Complete 10 Jumping Jacks

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

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