CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

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

PVC Halo/Air Squat/Wall Angels 2x5e/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip (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 – Rounds and Reps)

AMRAP10

75 DUBS (S1-150 Singles, S2-50 DUBS, Rx-75 DUBS)

50 Wall Ball (S1-Air Squat, S2-30 WB, Rx-16/20)

25 Cal RRS

*Record Total Rounds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s Rest)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)