CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min (Partner Rest)

OH Arm Swings/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Skill Practice

Pistols (15-18 Minutes)

Pistol/SL Squat Practice 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 – Reps)

EMOM10

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

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

*Record Total Reps

Cool Down

Banded Curls 2-3×15 @ HBD Band (30-60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

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