Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PVC Halo/Air Squat/Wall Angels 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Rock Paper Scissors (10 Rounds – 2 Burpee Penalty) PT/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Push Press (Cycled 5@Bar, 5@LBD WT, Then 4×5@HBD WT) *1.5 Min Rest *Suggested WT: S-AC to 65/95, Rx-95/135. Rx+105+/155+ *15 Min Running Clock Conditioning Metcon (Time) For Time 21 DL (S-AC to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 200m Row/Ski 15 Box Jumps (S1-Vertical Jump, S2-AC, Rx-20/24) 400m Row/Ski 15 Squat Thrust 600m Row/Ski 15 MB Thruster (S1-Air Squat to MB, S2-AC, Rx-16/20) *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Inchworm/Basic Kip 2x10e/5/10 (30s) Conditioning Metcon (AMRAP – Reps) Multi-AMRAP 5xAMRAP5 Cash In: 400m Run 5 MU (S1-Burpee Ring Row, S2-Burpee PU, S3-10 Kip Swings, Rx-Bar/Ring MU) 10 Burpees (S-Step) 15 Air Squats (to MB if necessary)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. BB Rack Rotation + FS + Strict Press 2x5e+5+5 @ Bar (30s) 2. Thruster + PU Variation 3×3+3 @ Building WT (60s) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsFran 21-15-9 Thruster...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/SL Glute Bridge/Prone Swimmers 2x5e/10e/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 50 Cal RRS – Switch A.N. 40 Lunges @ BW – Switch Every 10 30 T2B (S-Sit Up/HKR) – Switch A.N. 20 Power Cleans...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/3s Pause Air Squats 2×15/10/5 (30s) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *2 Min Rest *Rep1=5s/Rep2=3s/Rep3=1s *18-Minute Running Clock Conditioning Metcon (Time)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Broad Jump + Back Pedal 2xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (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 Partner Sprint Relay 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@80% or HBD WT) *Suggested WT (IF No Numbers): S-95/135. Rx-155/205, Rx+205/275 *16 Min Running Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Frog Jump/HS Hold 2x10e/10/15s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP30 HS Walk (S-16 Pike Shoulder Taps, Rx-24′, Rx+48′) 12 DB Hang Clean & Jerk (S-AC, Rx-20/30, Rx+35/50) 20 Air Squats (use MB if necessary) 800m...Read More