CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Transfer 2 Min @ 16/20

PT/SA Push Plus/Hover Hold 2×10/10e/20s (NR)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

5 DB Thruster (S-AC, Rx-20/35, Rx+35/50)

7 T2B (S-Sit Up/HKR, Rx-T2B)

9 RRS

*Partner’s Switch In “A-B” Fashion (Every Movement)

*Record Team Name + Total Rds + Reps

Cool Down

Partner Plank Tap-Out Ladder 3×2-10 (60s)

Stay Square

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)