Bluprint Fitness – CrossFit
Warm-up (No Measure)
3 Min Run/Row/Ride
Partner Dyna Hoops 3 Minutes (Partner Rest)
KB Ribbon/Air Squat/Pull Plus 2×10/10/10 (30s)
Toes-To-Bar (10-15 Minutes)
* 2×10-15s Basic Kip
* 2×5 Kip + Knees-2-Chest * 2×5 KTE
Each progression should be 80% mastered before moving to the next.
60s Rest Between Sets
Death By KB Transfer (AMRAP – Rounds and Reps)
EMOTM Athletes will transfer their KB 1 Gym Length – Increasing by 1 GL each minute until athletes cannot finish within the minute.
(S-15/25, Rx-25/35, Rx+35+/50+)
Record Highest FULLY Complete Round (1-15)
IF athlete can’t complete all 15 rounds – you must ROW the remainder.
Record Highest Round Completed (Rounds) + Meters Rowed (Reps)
DB E.R. (2-3x10e @ 2.5-12 lbs *1 Min Rest)
Dumbbell Shoulder External Rotation
Lax Ball Trap Smash
Forearm Chest Opener