CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Stiff-Legged Bear Crawl + High Knees 2xGLap (Partner Rest)

PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s)

Skill Practice

Double-Unders (10-12 Minutes)

1. 30 Singles

2. No Rope Singles 2×10 (60s)

3. No Rope Doubles 2×10 (60s)

4. Single-Single-Double 2×5 (60s)

5. Doubles Practice (Rest A.N.)

*Record Highest Consecutive DUBS

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

5 Clean & Jerk (S-Bar to 55/75, Rx-80/115, Rx+125+/155+)

10 Burpee Bar Hops (S-Step)

15 Cal Row/Ride/Ski

*Record Total Rds+Reps

Cool Down

Partner Side Bridge Ladder: 2×1-5 (60s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)