CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (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 Highest Consecutive DUBS

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP9

5 G2OH (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

15 Burpee Bar Hops (S-Step)

*Record Total Rds + Reps

Cool Down

Wall Angels 2-3×10 (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1+ Min Each)

Foam Roll Lats (1 Min Each)