CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

McKenzie Press-Up/Bridge Reach/Lateral Lunge 2×10/5e/5e (NR)

Skill Practice

Handstand Push-ups (15-18 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx-80+/115+)

10 DL (Same Wt As Above)

15 Squat Thrust Bar Hop (S-Step)

Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder: 2×1-5 (60s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1+ Min Each)