CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

F-B Arm Swings/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s)

Skill Practice

Rope Climb (15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (Time)

4RFT

8 DL (Same WT As Below)

8 Front Rack Lunge (S-Bar, Rx-65/95, Rx+95/135)

80 DUBS (S1-100 Singles, S2-40 DUBS, Rx-80 DUBS)

*Record Time (13MinCap)

Cool Down

DB E.R. 2-3x10e @ 2.5-10# (30s)

Mobilize

Pigeon Pose (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)