CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

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

PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s)

Skill Practice

Handstand Push-ups (15 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 (Calories)

EMOM8

Min1: 8 SA Rack Lunge (S-AC to 15, Rx-20/30, Rx+35/50)

Min2: 30s MAX Cal RRS

*Record Total Cals

Cool Down

Partner Banded Palof Press: 2x10e @ Slow Tempo (Partner Rest)

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Shoulder Front Shoulder Smash (1 Min Each)