CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

PT/Air Squat/SA Push Plus 2×10/10/10e (30s)

Skill Practice

HSPU Practice (15-18 Min)

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: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.)

Option 2: HSPU NegativesStrict/Kipping HSPU: Sets of 2-3 (Rest A.N.)

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

Conditioning

Metcon (Calories)

EMOM10

Min1: 8 Unbroken Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

Min2: 40s Max Cal RRS

*Record Total Cals

Cool Down

Partner Deadbug Ladder 2×2-8 (60s)

Mobilize

Lying Hip I/R Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)