CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/TMC/Pull Plus 2×10/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip (15-18 Min)

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
*PU Ninjas – Max Rep Set of Strict Variaiton Then Build Volume

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 3 Squat Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+)

Min2: 30s Max Burpee Bar Hop (S-Step)

*Record Total Reps

Cool Down

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

Mobilize

Static Scorpion Stretch (1 Min)

Pigeon Pose (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)