Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Relay 3 Minutes 16/20 KB Complex: Ribbon/Thruster/Toe Tap 2×10/10/30 @ 20/30 (30s) Wall Squat 2×5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team (2-3) 25 Minute AMRAP 400m/600m Run (Relay Style 200m/Athlete) 10/15 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+ HSPU) 20/30 Alt DB...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Dyna Hoops @ 14-20 lb MB 3 Minutes BB Complex: Muscle Clean + Front Squat + Push Press @ Bar 2x3e (30s Rest) Strength/Power Hang Power Clean (5/5 Then 4×3+15s Rack Support @60-70% or HBD) 5@Bar, 5@50% Then 4×3 + 15s Rack Support @60-70%...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85% Then 3-5 Sets to Find 1RM *1-3 Min Rest 2: SA Strict Press (Rep Test ) 3e@Light WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + MB Transfer 3 Minutes @ 20 lbs (Partner Rest) PT/TMC/Wall Squat 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP Cash-IN: 2k Row 5 Power Snatches (S-35/55, Rx-55/75, Rx-75+,115+) 10 KTE (S-HKR) 15 Wall Ball (S-AC, Rx-16/20)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes KB Ribbon/SL Glute Bridge/Frog Jump 2×10/10e/10 @ 20/30 (No Rest) TEST Standing Broad Jump (3 Attempts for MAX Distance *1-2 Min Rest) Foot Measure on the Heel Record Best Jump in Inches as Reps Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Lateral Band Walk 2×10/10/10e (30s) Wall Squat 3×5 (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM ) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85% Then 3-5 Sets to Find 1RM *1-3 Min Rest 2: Strict Press ( 5/5/3/2/1/1 Then 1-3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (5 Burpee Drop Penalty) PVC Halo/TMC/Pull Plus 2x5e/10total/10 (30s) Strength/Power Halting Strict Pull-Up (4×3 *1.5-2 Minutes Rest) Strict chest-2-bar pull-ups with a 3s pause in three positions: top, middle, and bottom.S-Banded, Rx-Chin Conditioning Metcon (Calories) 12 Minute EMOTM Minute...Read More