Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Air Squat/Basic Kip 2x10e/10/10 Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 600m Run/Row/Ski/30-40 Cal AB 30 Wall Ball (S1-Air Squat, S2-10/14, Rx-16/20) 20 T2B (S1-Floor Leg Raise, S2-HKR, Rx-T2B) HS Walk (S1-8 Inchworm Walk, Rx-24′, Rx+48′) *Record Total Rds...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Shin Box Rotation/Air Squat 2x10e/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 600m Run/Row/Ski/30-40 Cal AB 30 Air Squats (to appropriate MB Ht) 20 Sit-Ups (S1-10 Sit Ups, Rx-20 Sit Ups, Rx+HKR) 10 Inchworm Walks *Record Total...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Frog Jumps/Supermans 2x10e (30s) Skill Practice Deadlift (15 Minutes) *DL PVC Postion Drills 2×5, 5@Bar, 3@LBD Then 3×5@HBD *Form Focus-1.5 Min Rest Conditioning Metcon (AMRAP – Reps) 45/15 Circuit MB Clean Over Shoulder (15+/20+) – Max Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Frog Jumps/Supermans 2x10e (30s) Strength/Power Snatch Grip Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100) *1-2 Min Rest *Wide Grip: Double Overhand or Hook Grip 15-Minute Running Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit S2OH (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s) Skill Practice Pull-ups (Gymnastic or Butterfly Kip Practice: 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 4:...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM20 Min1: 30s Ski – MAX Cals Min1: 30s Box Hold Min3: 30s Deep MT Climb – MAX Reps Min4: 30s OH Plate Hold @ 15+/25+ Min5: 30s Toe...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Skip 2xGLap (Partner Rest) PT/SL Glute Bridge/Air Squat 2×10/5e/10 (30s) Skill Practice Sumo Deadlift High Pull (15 Minutes) *PVC Position Drills 2×5, 5@Bar, Then 3×5@HBD *Chase with 30s KB Rack Hold *1.5 Min Rest Conditioning Metcon (Time) For Time 12-9-6-3 PVC...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Skip 2xGLap (Partner Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Strength/Power BB Dead Row (3@Bar, 3@LBD WT, Then 3×5@HBD WT ) 1 Rep = RDL + RDL/Bent-Row*1.5 Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+ Conditioning Metcon (Time) For Time 15-12-9 Squat...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PVC Halo/TMC/Vertical Jump 2x5e/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 500m Row/Ski or 25 Cal AB 40 Speed Skaters 30 Beast Rotations 20 Alt DB Snatch (S-AC to 20/30, Rx-35+/50+) 10 Squat Thrust *2 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/SL Glute Bridge/Frog Jump 2×10/5e/5 (30s) BB Rack Rotation + FS + Strict Press 2x5e/5/5 @ Bar Conditioning Metcon (Calories) 4xAMRAP3 AMRAP1: 12 Hang Power Clean + 12 Burpee Bar Hops + MAX Cal RRS AMRAP2: 12 Push...Read More