CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Shin Box Rotation/Wall Angel 2x5e/10/10 (30s)

Skill Practice

Strict Pull-Up (15-18 Minutes)

Step 1: Pull Plus 2×5 w/ 1s Pause

Step 2: Banded Straight Arm Pulldown 2×8

Step 3: Hollow Pull Focused Ring Row 2×5

Step 4: Strict Pull-Up Variaiton

Options: S1-Seated Pulldown (10), S2-Banded PU (3-5), S3-Jumping Negative (3-5), Rx-Strict PU (1+)

*Rest Plenty Between Sets – COACH Recommendation

Conditioning

Metcon (Calories)

AMRAP11

Max Cal Row/Ride/Ski

Every 2 MIn: Burpee Plate Hop (S-6, Rx-8, Rx+10)

*Record Total Cals

Cool Down

Hollow Holds: 3-4x20s (40s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)