CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Squat Thrust (3) Sprint Relay 2 Min (Partner Rest)

PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s)

Skill Practice

Handstand Walk (15 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 – Reps)

Min1: 10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

Min2: 10 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135)

Min3: 30s Lateral Bar Hops – Max Reps

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)