CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

PVC Halo/SL Wall Reach/Prone Swimmer 2x5e/5e/5 (30s)

Skill Practice

Pull-ups (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: 45s Sandbag G2OS (S-KB 35/50, Rx-75/100)

Min2: 45s Max Cal Assault Bike

Min3: Rest

*Record Total Reps

Cool Down

Pilates Sit-Ups: 2-3×10 @ Slow Tempo (60s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)