CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Bear Crawl + Back Pedal 2 Min (Partner Rest)

PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip (15 Min)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets
*Pull-Up Ninjas: Small Sets + Small Rest

Conditioning

Metcon (AMRAP – Reps)

AMRAP11

20 Cal Row/Ride/Ski

DUBS Ascending Ladder by 25

S1-Singles, S2-No Rope DUBS, Rx-DUBS

*Record Total Reps

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (30s Rest)

Suggested WT: 2.5-10#

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll Calves (1 Min Each)