CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s)

Skill Practice

Handstand Walk (15 -18 Minutes)

1. Wall Walk 2×2-3

2. Box Pike Walk 2×180 Degrees

3. Box Pike Shoulder Taps 2×8

4. Kick Up Walk Wall (Differing Distances) 2×1-5

5. Kick-Up to Walk (OR Various Progressions)

*Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

5 Strict Pull-Up (S1-Ring Row, S2-Kipping PU, Rx-Strict Chin Over Bar, Rx+Strict C2B)

10 Push-Up (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F)

10 Air Squat (to MB if needed)

15 Cal RRS

*Record Total Rds + Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)