CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

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

PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s)

Skill Practice

Handstand Walk Practice (15-Minutes)

1. Wall Walk 2×1-2

2. Box Pike Walk 2×180 Degrees Each

3. Box Pike Shoulder Taps 2×8

4. Kick Up Walk Wall (Differing Distances) 2×1-5

5. Kick-Up to Walk (OR Various Progressions)

*Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

5 Squat Cleans (S-AC to 65/95, Rx-95/135, Rx+125+/185+)

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin/C2B, Rx+5-10 MU)

15 Push-Ups (S1: 10 Neg2Knee, S2: 5-10 C2F, Rx-C2F)

*Record Rds + Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Triceps Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)