Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice: 15 Minutes Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint + Stiff-Legged Bear Crawl 3GLap PT/TMC/Basic Kip 2×10/10/10 (30s) Strength/Power BB Dead Row (3@Bar, 3@LBD WT, Then 3×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*1.5-2 Min Rest *Suggested WT: S-45/65, Rx-65/95, Rx+75+/115+ *Double Overhand Grip – Pick Appropriate WT Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint Relay 3 Min (Partner Rest) PT/Frog Jump/Basic Kip 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min Partner AMRAP 10 DL (S-65/95, Rx-135/185, Rx+185/275) – Switch Every 1 20 T2B (S-HKR/Sit-Up) – Switch A.N. 30 Wall Ball (S-AC, Rx-16/20) – Switch A.N. 40 Cal...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30s Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) TD WOD Prep 1. Power Clean + BB Rack Rotation: 2×5/5e @ BB (30s) 2. Strict Press + Push Press + Push Jerk: 2×3/3/3 @ BB (30s) 3. Clean & Press Variation of Choice:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 14+/20 Toe Taps/Ribbon/Burpee 2×20/10/5 @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Reps) 1on/1off Rope Climb (S-Ft Of Ground + Jumping Pull-Up, Rx-Traditional, Rx+Legless) – MAX Reps Low Plank Assault Bike – MAX Cals Glute Bridge DUBS (S-Singles) – MAX Reps *2...Read More