CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Crab Reach/Jump Lunge 2x5e/10/10 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN

10 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

10 Air Squats (use MB if needed)

Max Cal RRS

*5 Rounds Each – Switch Every 2 Min

*Record Total Team Cals

Cool Down

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

Options: Large Box, Sandbag, 2DBs @ 35/50

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)