CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Speed Ladder: 2x High Knees/3 Hop Single In/Icky

PVC Halo/F-B Leg Swing/Vertical Jump 2x5e/10e/5 (No Rest)

Skill Practice

Double-Unders (Practice 10-12 Minutes)

1. 30 Singles

2. No Rope Singles 2×10 (60s)

3. No Rope Doubles 2×10 (60s)

4. Single-Single-Double 2×5 (60s)

5. Doubles Practice (Rest A.N.)

*Record Highest Consecutive DUBS

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Reps)

90s On/90s Off

200m Run + Max Power Snatch

S-AC to 55/75, Rx-65/95, Rx+95/135

*3 Rounds – Record Total Reps

Cool Down

Partner 5 Min Static Hold: Glute Bridge/Plank (Switch A.N.)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Foam Roll Calves (1 Min Each)