CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Squat Thrust Ladder 2×1-5 (60s)

Ribbon/Alt KBS/Toe Taps @ 20+/30+ 2×10/10/20 (No Rest)

Skill Practice

Handstand Push-ups (15-18 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Wall Walk + Handstand Hold: Sets of 1 + 10s (Rest A.N.)

Option 2: HSPU NegativesStrict/Kipping HSPU: Sets of 2-3 (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (Time)

For Time

3 Rounds

10 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+)

10 Box Jumps (S-AC, Rx-20/24)

Cash Out: 100 DUBS (S-100 Singles)

*Record Time

Mobilize

Lying Hamstring Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball QL Smash (1 Min Each)