CrossFit - BluPrint Fitness
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CrossFit

4
Apr

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Bear Crawl + Sprint 2 Min (Partner Rest)

PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s)

Skill Practice

Handstand Walk (12-15 Minutes)

1. Wall Walk 2×2-3

2. Box Pike Walk 2×180 Degrees

3. Box Pike Shoulder Taps 2×8

4. Kick Up Walk Wall (Differing Distances) 2×1-5

5. Kick-Up to Walk (OR Various Progressions)

Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

10 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135)

500m Row/Ski or 25 Cal AB

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-6 @ Slow Tempo (60s)

Mobilize

Bully Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

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