Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap) McKenzie Press-Up/TMC/3s Pause Air Squat 2×10/10/5 (No Rest) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x10e@HBD DB WT) Back Foot Elevated on Box/Bench*Suggested DB/KB WT: S-BW, Rx-15/25, Rx+20+/35+ *2010 Tempo Conditioning Metcon (Time) 3RFT 9...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Speed Ladder Drills: 2xSingle High Knee/2in2out Jump/Icky PT/Spider Lunge/Basic Kip 2×10/10/10 (30s) Conditioning TD WOD Prep (12-18 Minutes) Talk: Standards/Strategy Do: Movement Prep + 2 Rounds of 6/5/4/3/2 Moderate Pace CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint Relay Obstacle Course 3 Min Coach Choice PVC Halo/SL Glute Bridge/Push Plus 2x10e/10e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (2-3 Athletes) 10 Dips (S-Box, Rx-Steel/Ring) – Switch Every 2 Reps 20 Front Rack Lunges (S-BW to 35/55, Rx-65+/95+)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Inchworm/Air Squat 2×10/5/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT) *2 Min Rest *FULL ROM – Use MB If Necessary – From Floor Conditioning Metcon (AMRAP – Reps) 10-Minute EMOM Min...Read More