CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

F-B Arm Circles/Shin Box Rotation/Pull Plus 2x10e/10/10 (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

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*DL (S1-AC to 95/135, S2-125/185, Rx-155/225)

*HSPU (S-Inchworm Walk, S2-C2F, Rx-HSPU)

*Record Time (13MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1+ Min Each)