CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

F-B Arm Circles/Lateral Lunge/Prone Swimmer 2x10e/5e/5 (30s)

Skill Practice

Handstand Push-ups (15-18 Minutes)

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: Wall Walk + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

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

*Rest Plenty Between Sets

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Options:

KBS (S-AC to 20/35, Rx-35/50)

Pull-Ups (S-RR/Jumping, Rx-Chin)

*Record Time (14MinCap)

Mobilize

Kneeling Forearm Stretch (1 Min)

Pigeon Pose (1 Min Each)

Foam Roll IT Bands (1 Min Each)