CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner MB Toss 3 Min @ 16/20

PVC Halo/Air Squat/Basic Kip 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min Partner AMRAP

10 Power Snatch (S-PVC to 45/65, Rx-65/95, Rx+95+/135) – Switch Every 1

20 Burpee Bar Hop (S-Step-Over) – Switch Every 5

40 Cal Row/Ride/Ski – Switch Every 10

80 DUBS (S-Singles) – Switch A.N.

*Record Total Rds + Reps

Cool Down

Partner Plank Tap-Out Ladder 2-3×2-10 (1 Min Rest)

Finger Tap

Mobilize

Foam Roll Glutes (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)

Lying T-Spine Rotation (1 Min Each)