CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner F/B Sprint Relay 2 Min (Partner Rest)

KB Ribbon/Goblet Lunge/Toe Tap 2×10/5e/20 (No Rest)

Skill Practice

Double-Unders (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

*Volume Builder EMOM Option

*Rest Plenty Between Sets

Conditioning

Metcon (Calories)

EMOM12

Min1: 8 Unbroken Push Press (S-Bar to 55/75, Rx-80/115, Rx+105/155)

Min2: 20 Air Squats (S-14, Rx-20)

Min3: 30s Max Cal Row/Ride/Ski

*Record Total Cals

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Rhomboid Smash (1 Min Each)