CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Toss 3 Min @ 16/20

PT/TMC/Pull Plus 2×10/10/10 (30s)

Skill Practice

T2B Practice: 12-15 Minutes

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (60s)

Step 3: Kip + K2C 2×3-5 (60s)

Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)

* Knuckles Above Bar * Full Grip * Feet Together *

*IF Proficient at Movement: Hit Max Rep Set After Warm-Up

Conditioning

Metcon (AMRAP – Reps)

EMOM9

MIN1: 8 Total OH Lunges (S-PVC to Bar, Rx-55/75, Rx+65+/95+)

MIN2: 30s Beast Bar Crawls – MAX Reps

MIN3: 30s BB Rack Hold (Same WT As Lunges)

*Record Total Reps

Mobilize

Lying Hip I/R Stretch (1 Min Each)

Lateral Highway (1 Min Each)

Foam Roll Quads (1 Min Each)