CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

ROWling 2x168m (Burpee Penalty)

OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest)

Skill Practice

Pistols (15 Minutes)

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

2. Reverse Lunge w/ Toe Pointed 1x3e (30s)

3. Lunge w/ Foot Up 1-2x2e (30s)

4. Box Step Up w/ Slow Decent 2x3e (30s)

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

Each Step Should Be 80% Mastered B4 Moving On

Conditioning

Metcon (AMRAP – Reps)

1Min Stations

Station1: HS Walk (S1-Inchworm Walk, S2-Wall Walk, Rx-HS Walk) – Max Reps

Station2: Assault Bike – Max Cals

Station3: Sandbag Hold (S-50 KB, Rx-75+ Sandbag)

*1 Min Between Stations – 2 Rounds

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Rhomboids (1 Min Each)