CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

OH Arm Swing/TMC/SA Push Plus 2×10/10/10e (30s)

Conditioning

Metcon (AMRAP – Reps)

Partner E2MIN

15 Cal RRS

MAX Crab Walk (S-Bear Crawl, Rx-Crab Walk, Rx+HSW) – 6′ Increments

*5 Rounds Each – Switch Every 2 Min

*Record Team Name + Reps

Cool Down

Partner 5 Min Static Hold Series (Switch A.N.)

Sky Dive/Wall Sit

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1+ Min Each)