CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

2xSpeed Ladder: High Knee/Hop/R-Scissor/L-Scissor

PT/SL Wall Reach/Basic Kips 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP22

10 Burpee Pull-Up (S-Burpee Ring Row, Rx-Burpee PU, Rx+MU) – Switch Every 2

20 Front Rack Lunges (S-BW to 35/45, Rx-55/75, Rx+65+/95+) – Switch Every 10

40 Cal RRS – Switch Every 10

*Record Team Name/Rds + Reps

Cool Down

Partner 400m Zercher Carry (25/45) – Switch A.N.

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Glute Smash (1 Min Each)