CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

F-B Arm Circles/SL Glute Bridge/Frog Jump 2x10e/10e/10 (30s)

Skill Practice

Pistol Practice

12-15 Minutes

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Descent 2-3x (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

Conditioning

Metcon (Time)

3RFT

400m Run

16 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50)

10 C2F Push-Up (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F, Rx+14/20 Vested)

*Record Time (14MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Glute Rotations (2 Spots Each/10 Movements)