CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Toss 3 Min @ 16/20

PT/OHS/Basic Kip 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min Team AMRAP

10 Strict Pull-Ups (S1-20 Ring Row, S2-Kipping, Rx-Strict) – Switch A.N.

15 Synced Burpees – Together

20 OHS (S1-PVC to Bar, S2-55/75, Rx-65/95) – Switch Every 5 Reps

60 Cal Row/Ride/Ski – Switch A.N.

*Record Team Name/Rds + Reps

Cool Down

Plank Rope Pulls 3-4xGLength 30#+ (Rest A.N.)

OR

Plank Plate Pull Through 3-4×12 @15+ (Rest A.N.)

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Static Scorpion Stretch (1 Min Each)