Bluprint Fitness – CrossFit Open Warm-up 3 Min Run/Row/Ride/Ski PT/TMC/Shin Box Rotation 2×10/10/10 Hip Halo Activation Series 5 Min Athlete Specific Warm Up Conditioning PICK ONE BELOW Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) PVC Turnover Drill 2×3 (As A Group) Rack Rotation + FS 2x5e/5 (30-60s) Strength/Power Hang Power Clean + Front Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Snatch Pull (Position Pauses)...Read More