CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

F-B Arm Swings/Shin Box Rotation/SA Push Plus 2x10e/10/10e (No Rest)

Skill Practice

Double-Unders (Practice 10-12 Minutes)

1. 30 Singles

2. No Rope Singles 2×10 (60s)

3. No Rope Doubles 2×10 (60s)

4. Single-Single-Double 2×5 (60s)

5. Doubles Practice (Rest A.N.)

*Record Highest Consecutive DUBS

*Rest Plenty Between Sets

Conditioning

Metcon (Time)

3RFT

5 Hang Clean (S-AC to 55/75, Rx-65/95, Rx+95/135)

10 Front Rack Lunge (Same WT As Above)

15 Burpee Bar Hop (S-Step Over, Rx-Jump)

*Record Time

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Plantar Fascia Smash (1 Min Each)