CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Bear Crawl + Transfer 2 Min @ 16/20

PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip (15-18 minutes )

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Min2: 30s Lateral Bar Hops – MAX Reps

Min3: 30s Low Plank

*Record Total Reps

Cool Down

Wall Angels 2-3×10 (30s)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)