CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Bear Crawl 2 Min (Partner Rest)

F-B Arm Circles/Lateral Lunge/Pull Plus 2×10/5e/10 (30s)

Skill Practice

Toes-To-Bar (15-18 Minutes)

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (60s)

Step 3: Kip + K2C 2×3-5 (60s)

Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)

*Knuckles Above Bar – Full Grip – Feet Together

*IF Proficient at Movement: Hit Max Rep Set After Warm-Up

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

18 Cal RRS

12 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50)

6 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50)

*Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Deltoid Smash (1 Min Each)