CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner 3 Inchworms + Sprint 2xGLaps (Partner Rest)

F-B Arm Circles/Frog Jump/Forearm Rotations 2x10e/10/10e (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 – Reps)

30sOn30sOff (12Min Clock)

Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+Legless) – Max Reps

Station2: Sandbag Bear Hug (S-KB Goblet Hold 35/50, Rx-SB 75/100)

Station3: Box Jump Over (S-AC or Step Over, Rx-20/24) – Max Reps

Station4: Wall Sit – Constant Hold

*4 Rounds – Record Total Reps

Cool Down

Side Plank: 2-3x30s Each (30s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1+ Min Each)

Lax Ball Calf Gapping (1 Min Each)