CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×2-8 (30s)

OH Arm Swing/SL Wall Reach 2×15/8e (No Rest)

Skill Practice

Pistols (15 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

Race-to-1500 Remix (Time)

Row 1500m AFAP

Every 90s Perform 8 HSPU

S1-6 PU Variation, S2-1 Wall Walks, S3-4 HSPU, Rx-8 HSPU

*Alternate Movements: 1500m Ski & 75 Cal AB

*Record Time

Cool Down

Banded Palof Press: 2x10e @ HBD Band Tension (60s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)