CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

F-B Arm Circles/Frog Jump/Wall Angel 2x10e/10/10 (30s)

Skill Practice

Handstand Push-ups ( 15-18 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (Time)

4RFT

8 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

16 Air Squats (use MB if needed)

32 DUBS (S-32 Singles, S2-20 DUBS, Rx-32 DUBS)

*Record Time (14MinCap)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)