CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Bear Crawl + Transfer 3 Min @ 16/20

PVC Halo/Bridge Reach/Rev Lunge 2x5e/5e/5e (30s)

Skill Practice

Rope Climb (12-15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

6 TGU (S-BW to 15, Rx-20/30, Rx+35+/50+)

18 Air Squats (Use Ball IF Necessary)

30 Cal RRS

*Record Total Rds + Reps

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Lats (1 Min Each)