CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP21

8 Hang Squat Snatch (S-PVC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 2 Reps

40 Cal RRS – Switch Every 10 Cals

60 DUBS (S-Singles) – Switch A.N.

*Record Team Name/Rds + Reps

Cool Down

Partner Plank Tap-Out Ladder 2×2-10 (60s)

Stay Square

Mobilize

Kneeling Forearm Stretch (1 Min)

Frog Stretch (1+ Min)

Foam Roll Lats (1 Min Each)