CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (30s)

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 (AMRAP – Rounds and Reps)

AMRAP11

6 DB TGU (S-AC, Rx-20/35, Rx+35/50)

12 Box Jumps (S-AC, Rx-20/24)

300m Run (to Grand & Back)

*Record Total Rds + Reps

Cool Down

Pilates Sit-Up: 2-3×12 @ Slow Tempo (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)