CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Crab Walk + Skip 3 Min (Partner Rest)

PT/Frog Jump/SA Push Plus 2×10/10/10e (30s)

Skill Practice

Handstand Walk Practice 12-15 Min

1. Wall Walk 2×2-3

2. Box Pike Walk 2×180 Degrees

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 – Reps)

EMOM10

MIN1: 10 Front Rack Lunges (S-BW to 55/75, Rx-65/95, Rx+95/135)

MIN2: 30s Burpee Box Jump Overs (S-AC or Step Over, Rx-20/24)

*Record Total Reps

Mobilize

Triceps Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)