CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

OH Arm Swings/Lateral Lunge/Wall Angel 2×10/5e/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)

AMRAP11

10 Burpee DB Hop (S-Step)

12 DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 3

14 DB Lunge (BW or Same Wt As Above)

*Record Total Reps (36 Reps Per Round)

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)