CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Bear Crawl 2 Min (Partner Rest)

PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (NR)

Skill Practice

T2B/HKR (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: Build Volume w/ EMOMs

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

6 HSPU (S1-6 Inchworms, S2-3 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU)

10 Box Jumps @ 20″/24″ (S1-Step Up, S2-AC, Rx-20/24)

14 RRS

*Record Total Rounds + Reps

Cool Down

Prone Swimmer: 2-3×8 (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Lats (1 Min Each)