CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min @ 16/20

PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s)

Skill Practice

Pull-ups (Gymnastic or Butterfly Kip Practice: 15 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 50 DUBS (S1-25 No Rope DUBS, S2-25 DUBS, Rx-50 DUBS)

Min2: 30s MAX Rep DB Snatch (S-AC to 20/30, Rx-35+/50+)

Min2: 30s Low Plank

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)