CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (30s)

PT/OHS/Hinge 2x10e (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team AMRAP20

10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx-95/135)- Switch Every Rep

10 Synced Bar Facing Burpees – Together

40 Alt Lunges @ BW – Switch Every 10 Reps

400m Partner MB Transfer 16/20

*Record Total Rds + Reps

Cool Down

Partner Kneeling MB Toss 2x10e @ 10+/14+ (Partner Rest)

Mobilize

Lateral Highway (1 Min Each)

Laying Hip I/R Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)