CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

60 Cal RRS – Switch Every 10

40 Wall Ball (S1-MB Thruster, S2-AC WB, Rx-14/20 WB) – Switch Every 10

20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N.

*Record Team Name/Rds + Reps

Cool Down

Partner Kneeling MB Toss 2x10e (Partner Throw)

Suggesed WT: 10+/14+

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)