CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Parnt 3 Inchworm + Sprint 2xGLap (Partner Rest)

PVC Halo/Air Squat/Prone Swimmers 2x5e/10/5 (30s)

Skill Practice

Handstand Walk (15 Min)

1. Wall Walk 1×1-2

2. Box Pike Walk 1×180 Degrees Each Way

3. Box Pike Shoulder Taps 2×8

4. Kick or Walk Up To Wall (HS Hold/Differing Distances/Lateral Movement)

5. Kick-Up to Walk (OR Various Progressions)

*Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (Time)

Race-to-1500

Row/Ski 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-15/20, Rx-20/30, Rx+30+/40+)

*Record Time

Cool Down

Banded Triceps Pushdowns: 2-3×12 @ HBD Band (60s)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)