CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGlap (Partner Rest)

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP21

40 Cal RRS – Switch Every 10 Cals

32 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) – Switch A.N.

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

*Record Team Name/Rds + Reps

Cool Down

Single DB Bear Crawl 3xGym Length (Walk Back)

Suggested WT: S-AC, Rx-20+/35+

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)