CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (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 Strict Then Build Volume

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 7 Sumo DL (S-AC to 80/115, Rx-105/155, Rx+155+/225+)

Min2: 30s MAX DUBS

*Record Total Reps

Cool Down

Partner Banded Palof Press 2x10e (Partner Hold)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)