CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PVC Halo/Lateral Lunge/Prone Swimmer 2x5e/5e/5 (30s)

Skill Practice

Gymnastic or Butterfly Kip (15-18 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 200m Run (S-150m)

Min2: 20s MAX S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min3: Rest

*Record Total Reps

Cool Down

Banded Reverse Fly 2-3×15 (30-60s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)