CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Lateral Shuffle 2 Min (Partner Rest)

PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest)

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 2-3x (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)

AMRAP10

5 Strict Pull-Up (S1-10 2020 PVC Prone Press, S2-Kipping PU, Rx-Strict Chin)

10 Ring Dip (S1-Box Dip, S2-C2F Push Up, Rx-Ring Dip)

20 Cal RRS

*Record Total Rds + Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)