CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Transfer 2 Min @ 16/20 (Partner Rest)

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

8 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) – Switch A.N.

16 DL (S1-AC to 95/135, S2-125/185, Rx-155+/225+) – Switch Every 4

24 Cal RRS – Switch Every 12

*Record Team Name/Rds + Reps

Cool Down

Partner 5 Min Plate Zercher Carry (Glap Switch)

Suggested WT: S-15/35, Rx-25+/45

Mobilize

Kneeling Forearm Stretch (1+ Min)

Static Scorpion Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)