CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

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

OH Arm Swings/Air Squat/Prone Swimmer 2×10/10/5 (30s)

Skill Practice

Handstand Walk (15-18 Minutes )

1. Wall Walk 2×2-3

2. Box Pike Walk 2×180 Degrees

3. Box Pike Shoulder Taps 2×8

4. Kick Up Walk Wall (Differing Distances) 2×1-5

5. Kick-Up to Walk (OR Various Progressions)

*Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (Calories)

AMRAP11

Max Cal RRS

Every 3 Min: Complete Assigned Burpee Plate Hops (S-7, Rx-10, Rx+13)

(Burpee Minute: 0-3-6-9)

*Record Total Cals

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)