CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

F-B Arm Circles/TMC/3s Pause Air Squat 2x10e/10/5 (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP26

60 Cal RRS – Switch Every 10

50 DUBS (S-Singles) – Switch A.N.

40 Alt DB Snatch (S-AC to 20/35, Rx-35/50) – Switch Every 10

30 Air Squats – Switch Every 15

20 Burpees – Switch Every 5

*Record Team Name/Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-5 Each (60s)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)