CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s)

Skill Practice

Gymnastic or Butterfly Kip (15 Min)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP9

10 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50)

10 SA OH Lunge (Same DB As Above – 5e)

50 DUBS (S1-50 Singles, S2-25 DUBS, Rx-50 DUBS)

*Record Total Rds + Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Calves (1 Min Each)