CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR)

Skill Practice

Pistols (15-18 Min)

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

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

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

4. Box Step Up w/Slow Descent 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)

EMOM10

Min1: 8 BB Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115)

Min2: 30s Max Rep Burpee Bar Hop (S-Step)

*Record Total Reps

Cool Down

Banded Triceps Pushdown: 3-4×15 (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)