CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest)

F-B Arm Circles/SL Wall Reach/Pull Plus 2×10/5e/10 (30s)

Skill Practice

Pistols (15-18 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 – Rounds and Reps)

AMRAP12

5 Muscle Up (S1-3010 RR, S2-Kipping PU, S3-Strict PU, Rx-Bar/Ring MU)

15 Air Squats (use MB if needed)

25 Cal RRS

*Record Total Rds + Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)