CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/TMC/Pull Plus 2×10/10/10 (NR)

Skill Practice

Toes-To-Bar (15-18 Minutes)

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (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

*IF Proficient at Movement: Hit Max Rep Set After Warm-Up

Conditioning

Metcon (Time)

4RFT

8 DB Lunges (S-AC, Rx-20/35, Rx+35/50)

16 Cal RRS

50 DUBS (S1-50 Singles, S2-25 DUBS, Rx-50 DUBS)

*Record Time (13MinCap)

Cool Down

Side Plank: 2-3x30s Each (30s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)