CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

F-B Arm Circles/Lateral Lunge/SA Push Plus 2x10e/5e/10e (NR)

Skill Practice

Handstand Push-ups (15-18 Min)

HSPU Practice:

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (Calories)

AMRAP10

MAX Cal RRS

Every 2 Min (0-2-4-6-8): 4 TGU (S-BW to AC, Rx-20/35, Rx+35/50)

*Record Total Cals

Cool Down

BB Skull Crusher 2-3×10 @ Slow Tempo (60s)

Suggested WT: S-15/35, Rx-35+/45+

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)