CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

PVC Halo/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR)

Skill Practice

Toes-To-Bar (15-18 Minutes)

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

Death by Clean & Jerk (AMRAP – Rounds and Reps)

12 EMOM C&P Increasing 1 Rep Each Minute

12 Round Cap: IF all rounds are not completed, complete as many bar facing burpees for remaining time.

Record Highest Complete Round (Round) + Burpees (Reps)

Tie Breaker – IF 12 Rounds Completed = Time Finished

(S-Bar to 65/95, Rx-95/135, Rx+105+/155+)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)