Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min 16/20 KB Ribbon/Frog Jump/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Sit-Ups 8 DB Hang Clean & Jerk (S1-AC, S2-20/30, Rx-35+/50+) 8 Cal Row *Switch Every Completed Round *Record Team Name/Rds + Reps Cool Down Partner...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/Shin Box Rotation/Air Squat 2×10/10/10 (No Rest) Banded Face Pull 2×12 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press*ALL PRETTY – Take Conservative # Approach Conditioning Metcon (Time) 3RFT 5 Sumo DL (S1-65/95, S2-95/135,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder: 2x High Knees/3 Hop Single In/Icky PVC Halo/F-B Leg Swing/Vertical Jump 2x5e/10e/5 (No Rest) Skill Practice Double-Unders (Practice 10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/TMC/SL Glute Bridge 2×10/10/10 (30s) 3s Pause Air Squat 2×5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, Then 3×8@60-65% or HBD WT) *1.5-2 Min Rest *ALL PRETTY – Take Conservative # Approach Conditioning Metcon (AMRAP – Reps) AMRAP7 3 Muscle...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Swings/Lateral Lunge/Tuck Jump 2×10/5e/5 (No Rest) Conditioning Metcon (Calories) Partner AMRAP23 P1: 200m MB Transfer @ 16/20 P2: Row/Ride/Ski – MAX Cals Switch Every 200m *Record Total Cals Cool Down Team OH Slosh Pipe Hold 7.5-9 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Butt Kicks 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) TD WOD Prep 1. Muscle Snatch + BTN Push Press + OHS 2x5e @ PVC to Bar (30s) 2. OHS 3×5 Building Wt (60s) 3. 200m Jog Conditioning Nancy (Time) 5 Rounds for time of:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 2x200m (Burpee Penalty) OH Arm Swings/TMC/Basic Kip 2×15/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM20 Min1: 30s Max T2B (S-HKR/Sit-Up) Min2: 30s Handstand Hold (S-Beast Hold) Min3: 30s Max Row Cals Min4: 30s Plate Hug 25/45 *5 Rounds – Record Total Reps Cool Down DB Hammer...Read More

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