CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Burpee Broad Jump + Back Pedal 2xGLap (Partner Rest)

PT/Air Squat/Pull Plus 2x10e (30s)

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

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

8 SA DB Thruster (S-AC, Rx-20/30, Rx+35/50) – 4each Side

8 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

12 Cal RRS

*Record Total Rounds + Reps

Cool Down

Hollow Holds: 3-4x20s (40s Rest)

Mobilize

Static Scorpion Stretch (1 Min Each)

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

Foam Roll Calves (1 Min Each)