Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Air Squat/Basic Kip 2x10e/10/10 Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 600m Run/Row/Ski/30-40 Cal AB 30 Wall Ball (S1-Air Squat, S2-10/14, Rx-16/20) 20 T2B (S1-Floor Leg Raise, S2-HKR, Rx-T2B) HS Walk (S1-8 Inchworm Walk, Rx-24′, Rx+48′) *Record Total Rds...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Shin Box Rotation/Air Squat 2x10e/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 600m Run/Row/Ski/30-40 Cal AB 30 Air Squats (to appropriate MB Ht) 20 Sit-Ups (S1-10 Sit Ups, Rx-20 Sit Ups, Rx+HKR) 10 Inchworm Walks *Record Total...Read More