CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/10e (No Rest)

Skill Practice

Toes-To-Bar (15 Minutes)

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 (Calories)

AMRAP10

Row/Ride/Ski – Max Cals

Every 2.5 Minutes: 5 Squat Snatch (S-PVC to 55/75, Rx-65/95, Rx+95+/135+)

Snatch @ Min 0:00/2:30/5:00/7:30

*Record Total Cals

Mobilize

Lying T-Spine Rotation (1 Min Each)

Wall Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)