CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Crab Walk + Back Pedal 2 Min (Partner Rest)

F-B Arm Circles/Air Squat/Wall Angels 2x10e/10/10 (30s)

Skill Practice

Rope Climb (15 Minutes)

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 (AMRAP – Reps)

EMOM10

Min1: 8 Push Press (S-Bar to 65/95, Rx-80/115, Rx+95/135)

Min2: 30s MAX DUBS (S-Singles)

*Record Total DUBS

Cool Down

Flutter Kicks: 3-4x20s (40s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Static Scorpion Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)