Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) TD WOD Prep 1. Power Snatch + BTN Push Press + OHS 2x3e @ Bar (60s) 2. Basic Kip 2×10 OR Ring Kip Swing 2×5 Conditioning Crossfit Games Open 18.3 (Ages 16-54) (Time) 2...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Traveling KBS + Transfer @ 20+/35+ 2xGLap (Partner Rest) PT/Frog Jump/Basic Kip 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 4 TGU(S-AC to 20/30, Rx-35/50) – Switch Every 2 12 Thruster(S-Bar to 55/75, Rx-65/95) – Switch Every 6 20 T2B(S-Sit Up/HKR) – Switch...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/5e (30s) Strength/Power Strict Press (5, 5, 3, Then 5, 3, 2, 1+10s OH Hold) Strict Overhead Press5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold or HBD WT *ALL Pretty –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10 (No Rest) Skill Practice Sandbag Practice (15 Min) 15-Minutes 1. Ground 2 Hip 2×3 2. Ground 2 Over Shoulder 2×4 (Alternate Shoulders) 3. Sandbag Carry 5xGLap (Line Rest) *Establish YOUR Pick Up Technique* *Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Bear Crawl + Transfer 2 Min (Partner Rest) PT/TMC/3s Pause Air Squat 2×10/10/5 (No Rest) Strength/Power Overhead Squat (5@Bar, 5@30-40%, 5@50%, Then 3×5@60-70% or HBD WT ) *1.5-2 Min Rest *IF No Numbers – Appropriate WT for FULL ROM Conditioning Metcon (Time) For Time Cash...Read More