CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

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

40 Box Step Ups @ 20/24″ (S1-BW, S2-AC to 20/35, Rx-35/50) – Switch Every 10

1000m Row/Ski – Switch Every 250m

*Record Team Name/Rds + Reps

Cool Down

Partner 5 Min Straight Arm Plate Carry (Glap Switch)

Suggested Wt: S-10/15, Rx-15/25

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)