Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski “You’ve Been Served” (3 Burpee Penalty) x 3 Minutes PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 400m Run 30 Cal RRS 20 Pull-Ups (S-Jumping/RR, Rx-Chin) 10 Wall Ball (S1-MB Thruster, S2-AC, Rx-16/20) *Record Total Rds + Reps Mobilize Lateral Highway Stretch...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min PT/OHS/SOTS Press 2×10/10/10 (30s) Strength/Power Hang Power Snatch (Below The Knee) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Slow First Pull Focus – Finish w/Shrug in Full Ext) 3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/PVC Hinge/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) – Switch Every 2 Reps 20 HSPU (S1-Inchworm Walk, S2-10 Wall Walks, Rx-HSPU) – Switch A.N. 40 Cal RRS...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Hip Halo 2s Pause Air Squats 2×10 (60s) Strength/Power Snatch Grip Deadlift (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *ALL PRETTY – 2 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner 3 Inchworms + Sprint 2xGLaps (Partner Rest) F-B Arm Circles/Frog Jump/Forearm Rotations 2x10e/10/10e (30s) Skill Practice Double-Unders (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 Highest Consecutive...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Bear Crawl + Back Pedal 2 Min (Partner Rest) PT/SL Glute Bridge/Pull Plus 2×10/10e/10 (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable *IF No Numbers – Suggested 1RM Template: S-65/95, Rx-95/135, Rx+125+/185+ *18 Min Clock – ALL PRETTY...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 30 Cal RRS 15 Thrusters (S-Bar to 55/75, Rx-65/95) 20 Cal RRS 5 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Ring/Bar MU) *Record Total Rds + Reps Mobilize Lying T-Spine...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC 2×10/10 (30s) Hip Halo 3s Pause Air Squat 2×5 (30s) Rack Rotation + FS 2x5e+5 @ Bar (30s) Strength/Power Clean (Slow 1st Pull Focus) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *15-Minute Running Clock Split Jerk (From Rack...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 OH Arm Swing/Frog Jump/SL Glute Bridge 2×10/10/10e (NR) Conditioning Metcon (Calories) Partner E90S 10 Box Step Overs @ 20″/24″ (S-BW to AC, Rx-20/35, CF Rx+35/50) Max Cal RRS *6 Rounds Each – P1Work/P2Rest *Record Team Name + Total Cals Cool...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Banded Bear Crawl 2xGLap (Partner Hold) McKenzie Press Up/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR) Strength/Power Sumo Deadlift (Clusters) 5@Bar, 5@50%, 3@65%, 3@75%, 2@80%, Then 1-1-1@85%, 1-1-1@85% or HBD WT 20s between cluster reps *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *Dead Stop...Read More