CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Dyna Hoops 2 Min @ 10+/14+

PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip Practice: 15 Minutes

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 – Reps)

EMOM12

Min1: 10 DB Thruster (S-AC, Rx-20/30, Rx+35/50)

Min2: 30s DUBS (S-Singles) – MAX Reps

Min3: 30s Plate Hug (25+/45)

*Record Total Reps

Mobilize

Wall Stretch (1+ Min Each)

Foam Roll Calves (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)