Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride MB Bear Crawl 3xGLe @ 16/20 (Walk Back) TMC + SL Glute Bridge + Air Squat 2×10/5e/10 (30s) Strength/Power Back Squat (8/5/2 Then 5@65, 5@70, 3@75-80, 2+@85%) 8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75-80, 2+@85% *1-3 Min Rest *ALL PRETTY – MUST HIT DEPTH...Read More

Bluprint Fitness – Boot Camp Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Wheel Barrel Walk 3xGLe ** Stay Hollow (Rest A.N.) KB Ribbon + Goblet Squat + OH Hold 2×10/10/20s @ 20/30 (30s Rest) SL Glute Bridge 2x8e @ (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 10 MB Clean 2...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Wheel Barrel Walk 3xGLe ** Stay Hollow (Rest A.N.) KB Ribbon + Goblet Squat + OH Hold 2×10/10/20s @ 20/30 (30s Rest) Skill Practice Handstand Walk (12-15 Minutes) Handstand Walk Practice 1. Kick Up 2 Wall 2×3 (45-60s) 2. Side-2-Side Hand Shift on...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner 600m Row Race (Switch Every 150m) PT + Alt Lunge 2×10 (30s) Burpee Broad Jump 2×5 (30s) Conditioning White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S....Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner 200m Relay 2x (Partner Rest) PT/TMC/Air Squat 3x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) For Time (Teams of 2-3) 30/45 Thrusters (S-35/45, Rx-55/75, Rx+85/115) 4/6 Rope Climbs (S-Floor Variation w/ Jumping Pull-Up) 20/30 Thrusters 4/6 Rope Climbs 10/15 Thrusters 4/6...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner KB Transfer 3 Minutes @20/30 (Gradual Speed Increase) Arm Circles/Air Squat/Banded Rev Fly 2x10e (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5@75% or HBD WT) *90-120s Rest *ALL PRETTY Conditioning Metcon (Time) 3RFT 400m Run 15 Sit-Ups 10 Sumo DL (S-55/95, Rx-95/135,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Bear Crawl + Back Pedal 2xGLap PT/Pull+ 2x10e (30s) SA OHS 2x5e @ BW-30 lbs (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin) 10 Burpee 10 Wall Ball (S-Air Squat, Rx-16/20) 800m Run Record...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Toss (For Distance 24 ft) 3 Minutes @ 16/20 KB Complex: Ribbon/Alt Swing/Thruster 2×10 @20/30 (30s) Strength/Power Clean and Jerk (3/3/2/1 Then 1/1/1 *90-120s Rest) 3@Bar, 3@50%, 2@60%, 1@70%, Then 1@80%, 1@85%, 1@85% or HBD WT *ALL PRETTY *Full Clean + Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner OH MB Carry 2 OH Throw 3 Minutes (14/16) PVC Halo/Frog Jump/Handstand Hold 2×10/10/15s ** Pike Handstand Hold Scale (30s Rest) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2×10 Pull + 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 8-10 Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Skip + Bear Crawl 3xGLap (Partner Rest) PT/Air Squat/Burpee 2×15/10/5 (30s) Strength/Power Back Squat ( 8/5/2 Then 3/3/3/3 *1-3 Min Rest) 8@Bar, 5@50%, 2@60% Then 3@70%, 3%75%, 3@80%, 3@80-85% *1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) For Time: Cash In: 400m Run...Read More