CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/OHS/SOTS Press 2×10/10/10 (30s)

Conditioning

Metcon (Calories)

Partner E90S

5 Power Snatch

MAX Cal RRS

S-PVC to 55/75, Rx-65/95, Rx+80+/115+

*7 Rounds Each – Record Total Team Cals

Cool Down

Partner 5 Min Straight Arm Plate Carry (Glap Switch)

Suggested Wt: S-10/15, Rx-15/25

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Deltoid Smash (1 Min Each)