CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

PT/Frog Jump/Pull Plus 2×10/10/10e (30s)

Skill Practice

Toes-To-Bar (15-18 Min)

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (60s)

Step 3: Kip + K2C 2×3-5 (60s)

Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)

* Knuckles Above Bar, Full Grip, Feet Together

*IF Proficient at Movement: Hit Max Rep Set After Warm-Up

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 13 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20)

Min2: 30s MAX DUBS (S-Singles)

*Record Total Reps

Cool Down

Partner 5 Min Sky Dive/Wall Sit (Switch A.N.)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Deltoid Smash (1 Min Each)