CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Team Plate Relay @ 10/15 (2 Teams)

PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (30s)

Skill Practice

Handstand Push-ups (15-18 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

3 Squat Clean (S-AC to 55/75, Rx-80/115, Rx+95+/135+)

9 Burpee Bar Hop (S-Step)

15 Cal RRS

*Record Total Rds + Reps

Cool Down

Flutter Kicks: 2-3x20s (40s)

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)