CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

PVC Halo/Lateral Lunge/Wall Angel 2x5e/5e/10 (30s)

Skill Practice

Handstand Walk (15 -18 Minutes)

1. Wall Walk 2×2-3

2. Box Pike Walk 2×180 Degrees

3. Box Pike Shoulder Taps 2×8

4. Kick Up Walk Wall (Differing Distances) 2×1-5

5. Kick-Up to Walk (OR Various Progressions)

*Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (Calories)

AMRAP10

Max Cal RRS

Every 90s Complete 10 Alt DB Snatch (1.5-3-4.5-6-7.5-9)

S-AC, Rx-20/35, Rx+35/50

*Record Total Cals

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Pigeon Pose (1 Min Each)

Lateral Highway Stretch (1 Min Each)

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