CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Bear Crawl + Back Pedal 2 Min (Partner Rest)

In-Out AS/OH AS/Shin Box Rotations 2×10/10/10e (No Rest)

Skill Practice

Rope Climb (12-15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Team Sled Push/Pull (AMRAP – Reps)

Team 10-Min Sled Pull

Max Glaps – Switching Every Glap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+90/135

Pull Sled: S-45/70, Rx-70/90, Rx+90+/135+

*Record Total Gym Laps

Cool Down

Hollow Hold: 3-4x20s (40s Rest)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Foam Roll Quads (1 Min Each)