CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Bear Crawl + Transfer 2xGLap @ 16/20

F-B Arm Swings/Iron Cross Kick/Supermans 2×10/10/10 (No Rest)

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

Conditioning

Death by Clean & Press (AMRAP – Rounds and Reps)

12 EMOM C&P Increasing 1 Rep Each Minute

12 Round Cap: IF all rounds are not completed, complete as many bar facing burpees for remaining time.

Record Highest Complete Round (Round) + Burpees (Reps)

Tie Breaker – IF 12 Rounds Completed = Time Finished

(S-Bar to 65/95, Rx-95/135, Rx+105+/155+)

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)