CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min (Partner Rest)

PT/TMC/SL Wall Reach 2x5e/10/5e (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 (Distance)

Partner E90S (12MinClock)

8 DB Squat Thrust + Max Cal RRS

DB Weight: S-AC, Rx-20/35

*4 Rounds Each – Switch Every 90s – Record Total Cals

Cool Down

Wall Angels: 2-3×10 (30s)

Mobilize

Wall Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)