CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Back Pedal + Stiff-Legged Bear Crawl 3 Min (Partner Rest)

PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s)

Skill Practice

Handstand Push-ups (Practice: 12-15 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: Pike Push-Up + Handstand Hold: Sets of 3/10s (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 (AMRAP – Reps)

EMOM12

Min1: 30s Row/Ride/Ski – MAX Cal

Min2: 30s Alt DB Snatch (S-AC to 20/30, Rx-35+/50+) – MAX Reps

Min3: 30s Plate Hug 25+/45

*Record Total Reps

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)