CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Crab Walk + Sprint 2 Min (Partner Rest)

OH Arm Swings/Frog Jump/SA Push Plus 2×10/10/10e (NR)

Skill Practice

Rope Climb (15 Min)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (Weight)

EMOM10

Min1: Burpee Bar Hop (S-6, Rx-8, Rx+10)

Min2: 3 Clean & Jerk (increasing load)

Suggested Starting WTS: S-Bar to 55/75, Rx-65/95, Rx+95/135

*Record Heaviest Completed PRETTY Set

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Lats (1 Min Each)