CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner 3 Incworms + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s)

Skill Practice

Double-Unders (10-12 Minutes)

1. 30 Singles

2. No Rope Singles 2×10 (60s)

3. No Rope Doubles 2×10 (60s)

4. Single-Single-Double 2×5 (60s)

5. Doubles Practice (Rest A.N.)

DUB Wizards – AFAP (S-100, Rx-200, Rx+300)

*Rest Plenty Between Sets

Conditioning

Race-to-1500 Remix (Time)

Row 1500m AFAP

Every 90s Perform 8 HSPU

S1-8 PU Variation, S2-2 Wall Walks, S3-4 HSPU, Rx-8 HSPU

*Alternate Movements: 1500m Ski & 75 Cal AB

*Record Time

Cool Down

Hollow Holds: 3-4x20s (40s)

Mobilize

Forearm Chest Opener (1 Min)

Pigeon Pose (1 Min Each)

Lax Ball Standing Front Shoulder Smash (1 Min Each)