CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Skip + Back Pedal 2 Min (Partner Rest)

OH Arm Swing/Frog Jump/SA Push Plus 2×10/10/10e (30s)

Skill Practice

Double-Unders (10-12 Minutes)

1. 30 Singles

2. No Rope Singles 1×10 (60s)

3. No Rope Doubles 2×10 (60s)

4. Single-Single-Double 2×5 (60s)

5. Doubles Practice (Rest A.N.)

*Record Total DUBS

*Rest Plenty Between Sets

Conditioning

Metcon (Calories)

AMRAP11

Max Cal RRS

Every 3 Min (0-3-6-9): Perform 4 DB TGU (S-AC, Rx-20/35, Rx+35/50)

*Record Total Cals

Cool Down

Partner Resisted Curls 3×6 (30s)

Steady Resistance

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)