CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

OH Arm Swings/Shin Box Rotation/Wall Angels 2×10/10/10 (30s)

Skill Practice

Rope Climb (15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 8 HSPU (S1-5 Inchworms, S2-C2F, S3-5 HSPU, Rx-8 HSPU)

Min2: 30s MAX DUBS (S-Singles)

*Record Total DUBS/Singles

Cool Down

Side Plank: 2-3x30s Each (30s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

Foam Roll Calves (1 Min Each)