CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

2x Class Lay-Up Line + 10 JJ

PVC Halo/SL Wall Reach/SA Push Plus 2x5e/5e/10e (30s)

Skill Practice

Pistols (15-18 Min)

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

2. Reverse Lunge w/ Toe Pointed 1-2x3e (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 (Time)

3RFT

10 Sumo DL (S-AC to 65/95, Rx-105/155, Rx+155+/205+)

15 HSPU (S1-3 Wall Walk Variation, Rx-HSPU)

75 DUBS (S-Singles)

*Record Time

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)