CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

OH Arm Swings/TMC/Wall Angels 2×10/10/10 (30s)

Skill Practice

Handstand Walk (15-18 Minutes)

1. Wall Walk 2×2-3

2. Box Pike Walk 2×180 Degrees

3. Box Pike Shoulder Taps 2×8

4. Kick Up Walk Wall (Differing Distances) 2×1-5

5. Kick-Up to Walk (OR Various Progressions)

*Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (Calories)

EMOM10

MIn1: 4 TGU (S-BW to 15/20, Rx-20/35, Rx+35/50)

Min2: 30s Max Cal RRS

*Record Total Cals

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)