CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Transfer 3 Min @ 16/20

PT/Lateral Lunge/Inchworm 2×10/5e/5 (30s)

Skill Practice

HSPU Practice: 12-15 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 NegativesStrict/Kipping HSPU: Sets of 2-3 (Rest A.N.)

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

Conditioning

Metcon (AMRAP – Reps)

1On1Off

10 Alt DB Snatch (S-AC to 20/30, Rx-35+/50+)

MAX DUBS (S-Singles, Rx-DUBS)

*5 Rounds – Record Total Reps

Mobilize

Lying Hamstring Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball QL Smash (1 Min Each)