CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Carioca 2 Min (Partner Rest)

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

Conditioning

Metcon (Distance)

E90S

Player 1:

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

MAX Distance Row/Ride/Ski

Player 2:

REST

*7 Rounds Each – Switch Every 90s

*Record Total Meters (Bike 0.00006 Conversion)

Cool Down

Partner Farmer Carry 5-8 Minutes @ 25+/40+

Every Switch Each Athlete Performs 5 Squat Thrust

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Static Scorpion Stretch (1 Min Each)