CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/Shin Box Rotation/Pull Plus 2x5e/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

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 3 Squat Cleans (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

Min2: 30s MAX Burpee Bar Hops

*Record Total Reps

Mobilize

Wall Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)