Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Parnt 3 Inchworm + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/Prone Swimmers 2x5e/10/5 (30s) Skill Practice Handstand Walk (15 Min) 1. Wall Walk 1×1-2 2. Box Pike Walk 1×180 Degrees Each Way 3. Box Pike Shoulder Taps 2×8 4. Kick or Walk Up To Wall (HS Hold/Differing...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2x10e (30s) Strength/Power BB Lateral Lunges (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT) *1.5-2 Min Rest *Suggested WT: S-45/65, Rx-65+/95+ *Complete 1-Side B4 Moving To The Next Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 4 Strict Pull-Up (S1-Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 2 Min @ 16/20 OH Arm Swings/Lateral Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) AMRAP28 600m Run 50 DUBS (S-Singles) 40 Cal Row/Ride/Ski 30 Walking Lunges @ BW (S-Rev Lunge) 20 Squat Thrust (S-Step) *Record Total Reps (1 Round = 146 Reps) Cool...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Muscle Snatch + OHS 2×3/3 @ PVC to Bar (30s) 3. Power Snatch + BMU Variation 2×5/1-3 (60s) Conditioning CrossFit Games Open 16.3 (AMRAP – Reps)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Rock Paper Scissors (10 Rounds – 2 Burpee Penalty) McKenzie Press-Up/Iron Cross Kick/Scorpion Kick 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E90S P1: 5 Sandbag G2OS + MAX Cal RRS P2: Rest *7 Rounds Each – Record Total Cals *Suggested Wt: S1-35/50 KB, Rx-75/100 Cool Down Partner...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PVC Halo/TMC/Air Squat 2x5e/10/10 (30s) Strength/Power Back Squat (2 Sec Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 2s Pause *Maintain Tension During 2s Pause (All Work Sets) *18-Minute Running Clock Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 2xGLap @ 16/20 F-B Arm Swings/Iron Cross Kick/Supermans 2×10/10/10 (No Rest) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint Relay 2 Min PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Floor Press (5@Bar, 5@LBD WT, 4×5@HBD WT ) *90sec Rest *Suggested Start WT: S-55/75, Rx-75/105, Rx+95+/135+ *Use Appropriate WT for FULL ROM w/ 3010 Tempo Conditioning Metcon (Time) 3RFT 10 T2B (S-Sit Up/HKR) 15 Wall Ball...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Dyna Hoops 2 Min @ 14+/16+ PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP30 5 TNG Power Snatch (S1-35/45, Rx-55/75, Rx+65+/95+) 10 Burpee Bar Hop (S-Step Over) 20 Alt Lunge @ BW 600m Run *Record Total Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/TMC/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. BB Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar 2. Thruster 3×5 Building Wt (60s) Conditioning CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete...Read More