CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint + Bear Crawl 2 Min (Partner Rest)

PVC Halo/SL Wall Reach/Pull Plus 2x5e/5e/10 (30s)

Skill Practice

Toes-To-Bar (12-15 Min)

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

Step 2: Basic Kip – Slow Motion 2×5 (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

* T2B Ninjas: Build to 35-50 Reps of Total Volume

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

20 Cal Row/Ride/Ski

15 HSPU (S1-Knee PU, S2-C2F, S3-5 to 10 HSPU, Rx-15 HSPU)

10 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+125/185)

*Record Total Rds + Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)