CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Lateral Lunge/Pull Plus 2×10/5e/10 (NR)

Conditioning

Metcon (Calories)

Partner E2MIN

10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

MAX Cal RRS

5 Rounds Each – Switch Every 2 Min

*Record Team Name + Total Cals

Cool Down

Partner Dead Bug Ladder 2-3×2-8 (60s)

Stay Hollow

Mobilize

Banded OH Stretch (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)