CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Dyna Hoops 2 Min @ 10+/16+

PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN

5 Squat Thrust Pull-Ups (S-ST RR, Rx-ST PU, Rx+BMU/RMU)

MAX Cal RRS

*Switch Every 2 Min – 5 Rounds Each

*Record Total Team Cals

Cool Down

Partner Kneeling Oblique Toss 2x10e (Partner Throw)

Suggested Wt: 10+/16+

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)