CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

F-B Arm Circles/Lateral Lunge/Basic Kip 2x10e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP23

40 Cal RRS – Switch Every 10 Cals

30 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N.

20 Power Cleans (S-AC to 65/95, Rx-80/115, Rx+105+/155+) – Switch Every Rep

*Record Team Name/Rds + Reps

Cool Down

Partner 5 Min Zercher Carry (GLap Switch)

Suggested WT: S-20/35, Rx-25/45

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)