CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Rock-Paper-Scissors x 10 (2 Burpee Penalty)

PT/TMC/SL Glute Bridge 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.)

*Record Highest Consecutive DUBS

*Rest Plenty Between Sets

Conditioning

Metcon (Calories)

EMOM10

Min1: 30s MAX Cal RRS

Min2: 8 Unbroken Hang Power Cleans (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

*Record Total Cals

Cool Down

Pilates Sit-Ups 2-3×10 @ Slow Tempo (60s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)

Lax Ball QL Smash (1 Min Each)