CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

PT/Air Squat/SA Push Plus 2×10/10/10e (30s)

Skill Practice

Handstand Walk Practice

12-15 Minutes

Step 1: Wall Walk 2×2-3 (45-60s)

Step 2: 2 Box Pike Walk 2×180 Degrees (60s)

Step 3: Kick Up 2 Wall 2×3 (30-60s)

Step 4: Kick Up Walk to Wall 1-3 Steps 2×1/

Step 5: Free Standing Walk Practice w/ Remaining time

Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

7 Front Squat (S-AC to 65/95, Rx-95/135, Rx+105/155)

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

18 RRS

*Record Total Rds + Reps

Cool Down

Pilates Sit-Ups 2-3×10 (60s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1+ Min Each)