CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Stiff Legged Bear Crawl 2xGLap (Partner Rest)

OH Arm Swings/Rev Lunge/SA Push Plus 2×10/5e/10e (NR)

Skill Practice

Handstand Push-ups (15-18 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

12 Box Step Ups 20/24″ (S-BW, Rx-20/35, Rx+35/50)

15 Pull Ups (S-Ring Row/Jumping, Rx-Chin)

18 Cal RRS

*Record Total Rds+Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Lateral Highway Stretch (1 Min)

Pigeon Pose (1 Min Each)

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