CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Back Pedal + Sprint 2 Min

PT/Frog Jump/Pull Plus 2×10/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip (15-18 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

5 Clean & Jerk (S-Bar to 65/95, Rx-95/135, Rx+125/185)

10 Burpee Bar Hops (S-Step Over)

15 Cal RRS

*Record Total Rds + Reps

Cool Down

Prone Swimmers: 3×6 @ Slow Tempo (60s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)