CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/5e/5 (30s)

Skill Practice

Handstand Push-ups (15-18 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 10 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min2: 30s MAX Burpee Bar Hops (S-Step)

*Record Total Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Deltoid Smash (1 Min Each)