CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

F-B Arm Circles/SL Wall Reach/SA Push Plus 2x10e/5e/10e (30s)

Skill Practice

Rope Climb (12-15 Minutes )

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

*Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

*Option 2: Sets of 2-3 Traditional Rope Climbs

*Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50)

Min2: Air Squat (S-12, Rx-15, Rx+18)

Min3: 30s MAX Burpee DB Hop

*Record Total Reps

Cool Down

Side Planks 2-3x30s Each (60s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1+ Min Each)

Lax Ball VMO Smash (1 Min Each)