CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

ROWLing 3x123m (Burpee Penalty)

Inchworm/SL Wall Reach/Dead Hang 2×5/5e/15s (30s)

Skill Practice

Pistol Practice

12-15 Minutes

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

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

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

4. Box Step Up w/ Slow Descent 2-3x (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s Pull-Ups (S-Jumping, Rx-Chin, Rx+C2B) – MAX Reps

Min2: 45s Burpee Box Jump Over (S-AC w/ Step Over, Rx-20/24) – MAX Reps

Min3: 30s BB Rack Hold (S-BB to 65/95, Rx-95/135)

Min4: Rest

*Record Total Reps

Mobilize

Lax Ball Glute Smash (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)