Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/TMC/3s Pause Air Squat 2×10/10/5 (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@80%) *5 Rep Limit on Plus Set *1.5-2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find Set HBD...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Handstand Walk Practice (15-Minutes) 1. Wall Walk 2×1-2 2. Box Pike Walk 2×180 Degrees Each 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5....Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 by 2’s (30s) PT/Shin Box Rotation/SL Glute Bridge 2×10/5e/10e (No Rest) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@75-80% or HBD) *1.5-2 Min Rest *IF No Numbers – Use 70% of 1RM Traditional DL *16-Minutes Conditioning 18.Zero (Time) For Time 21-15-9...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min Partner AMRAP 10 Power Snatch (S-PVC to 45/65, Rx-65/95, Rx+95+/135) – Switch Every 1 20 Burpee Bar Hop (S-Step-Over) – Switch Every 5 40 Cal Row/Ride/Ski...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/Lat Lunge/Pull Plus 2×10/5e/10 (30s) TD WOD Prep 1. Banded OH Stretch + Chest Opener 1 Min Each 2. Basic Kip + SA Push Plus + Hover Hold 2×5/5e/15s (1 Min) 3. 5 Min Ath Specific Prep (Push/Pull/Squat Focus)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Conditioning Zero Dark 30 (AMRAP – Reps) 30 Minutes to Complete: 3 Rounds 50 Cal Row 40 Wall Ball (S-AC or MB Thruster, Rx-16/20) 30 T2B (S-HKR) 20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 by 2’s (60s) KB Ribbon/Alt KBS/Thruster 2×10/10/5 @ 20+/30+ (30s) Strength/Power Thruster (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT *18 Minutes (Record On Board)...Read More

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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Box Sprint Relay 3 Min (Teams of 2-3 Partner Rest) McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *1-1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+ *3010 Tempo Conditioning Metcon (Time) For Time 15 DL (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Carioca 2 Min (Partner Rest) PVC Halo/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Distance) E90S Player 1: 5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) 10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) MAX Distance Row/Ride/Ski Player 2: REST *7 Rounds Each – Switch Every 90s *Record Total Meters (Bike 0.00006...Read More