Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride PVC Halo/Inchworm/SL Glute Bridge 2x5e/5/10e (No Rest) Parnter BB Rack Rotation + 2s Pause Front Squat 2x5e/5 (Partner Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75-80%, 2@80-85) *2-3 Min Rest *2010 Tempo – ALL Pretty Conditioning Metcon (Time) For Time 3 Rounds of 6 DL...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Broad Jump + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill Practice Handstand Push-ups (15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Obstacle Sprint Relay 3 Min (Partner Rest) McKenzie Press-Up/Air Squat/Basic Kip 2x10e (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT w/ 3010 Tempo) *1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85/135 Conditioning Metcon (Time) 3RFT 5 Thruster (S-AC to 55/75, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Transfer 3 Min @ 16/20 PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team AMRAP20 20 DL (S-AC to 95/135, Rx-135/185, Rx+155/225) – Switch Every 2 30 Burpee Bar Hop – Switch Every 5 40 Wall Ball – Switch A.N....Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) F-B Arm Swings/SL Glute Bridge/Basic Kip 2x10e/10e/10 (30s) TD WOD Prep *Banded Stretch Trio: OH/Lat Highway/Bully 1 Min Each (60s) *OH KBS 3×5 Building In Wt (30s) Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2MIN Stations Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+Legless) – Max Reps Station2: Plank/Glute Bridge Station3: Assault Bike – Max Cals Station4: Sky Dive/Wall Sit Station5: Burpee –...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press-Up/Scorpion Kick/Iron Cross 2×10/10/10 (No Rest) Parnter BB Rack Rotation + Front Squat + Rack Hold 2x5e/5/15s (Partner Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-65% or HBD WT) *2-3 Min Rest *3010 Tempo – ALL Pretty Conditioning Metcon (Time) For Time Cash-In: 400m Run...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Bear Crawl 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Pull Plus 2x5e/5e/10 (30s) Skill Practice Toes-To-Bar (12-15 Min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, Then 3×5@60-65% or HBD WT) Strict Overhead Press*1.5-2 Min Rest *ALL PRETTY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 200m Run (S-150m) Min2: 20s MAX OHS (S-PVC to 55/75, Rx-65/95) Use MB...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 3 Min @ 16/20 PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team AMRAP20 600m Run (S-400m) 20 Burpee Pull-Ups (S-Burpee Ring Row) – Switch A.N. 20 Alt Lunges @ BW – Switch Every 10 20 Alt DB Snatch...Read More