CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (60s)

F-B Arm Circles/Shin Box Rotation/Prone Swimmer 2x10e/10/5 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN

8 Devil Press (S-AC, Rx-20/35, Rx+35/50)

MAX Cal RRS

5 Rounds Each – Switch Every 2 Min

*Record Team Name + Total Cals

Cool Down

Partner 5 Min Inverted KB Carry (Glap Switch)

Suggested WT: S-10/15, Rx-15+/20+

Mobilize

Static Scoprion Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball QL Smash (2 Min Each)