CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Locomotor Movements 5 Min

F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

4 DL (S-AC to 80/115, Rx-105/155, Rx+155/225)

7 Pull-Ups (S1-2010 RR, S2-Jumping, Rx-Chin, Rx+C2B)

10 RRS

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

*Record Team Name + Total Rds + Reps

Cool Down

Partner Dead Bug Ladder: 2×2-10 @ Slow Tempo (60s)

Hollow & Controlled

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)