CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint + Stiff Legged Bear Crawl 2xGLap (Partner Rest)

McKenzie Press-Up/Iron Cross Kick/Scorpion Kick 2×10/10/10 (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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

5 Muscle Ups (S-Burpee Ring Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU)

10 DL (S-AC to 95/135, Rx-125/185, Rx+155/225)

20 Cal Row/Ride/Ski

*Record Total Rds + Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1 Min Each)