CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Reverse Bear Crawl 2xGLap (Partner Rest)

F-B Arm Circles/Frog Jump/Wall Angels 2x10e/10/10 (30s)

Skill Practice

Toes-To-Bar (15-18min)

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: Build Volume In Awesome Positions

Conditioning

Metcon (Time)

3RFT

6 Power Snatch (S-Bar to AC, Rx-65/95, Rx+80+/135+)

12 HSPU (S1-12 Inchworm Walks, S2-3 Wall Walks, S3-8 HSPU, Rx-12 HSPU, Rx+ 12 Strict HSPU)

400m Run

*Record Time (14MinCap)

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)