Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 (Partner Rest) PT/Bridge Reach/Air Squat 2×10/5e/10 (30s) Basic Kip 2×10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 MU (S1-Ring Row, S2-Chin/C2B PU, Rx-Bar/Ring MU) 15 Thruster (S-Bar to 55/75, Rx-65/95) 25 Cal RRS *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×3@70-75%) *2 Min Rest *IF Doing the CF Open – Adjust As Needed *Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM8 MIN1: 10 Push-Ups...Read More

Bluprint Fitness – CrossFit Open Warm-up 3 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) BB Rack Rotations + Front Squat 2x5e/5 @ Bar (30s) Ath Specific Clean Work Conditioning Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Sprint Relay 3 Min PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s) Wall Stretch x 2 Min Each TD WOD Prep DB Squat (5@LBD WT, Then 4×5 @ HBD WT ) *Suggested WT: S-AC to 20/35, Rx-35/50 *Focus: Chest High + Controlled Descent *1.5 Min Rest Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min KB Ribbon/Goblet Squat/OH Hold 2×10/10/15s @ 20+/30+ (30s) Strength/Power Power Clean + Push Press (3@Bar, 3@LBD WT, 3×3@HBD WT) *1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *Unbroken Reps Conditioning Metcon (Distance) AMRAP12 Pick Machine (Row/Ride/Ski) To Accumulate Max Distance Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Skip 3 Min (Partner Rest) PT/Frog Jump/SA Push Plus 2×10/10/10e (30s) Skill Practice Handstand Walk Practice 12-15 Min 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5....Read More

Bluprint Fitness – Team Training Warm-up 3 Min Run/Row/Ride/ Partner MB Transfer 3 Minutes @ 16+ lbs (Partner Rest PVC Halo/TMC/Wall Squat 2x5e/10/5 (30s) Shuttle Run 5-10-5 Cone Drill Split Squat (5e@BW – 3e@HBD WT – Then Max Reps @2010 Tempo (30+) Rest 2-3 Minutes Between L/R Leg Test Conditioning Metcon (AMRAP – Reps) 10-Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss @ 16/20 3 Min PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) 4×4 Min AMRAPs AMRAP4: 20 Pull-Ups + MAX RRS AMRAP4: 30 Wall Ball + MAX RRS AMRAP4: 20 Pull-Ups + MAX RRS AMRAP4: 30 Wall Ball + MAX RRS *PULL-UPS: S1-Jumping/Ring Row,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70-75% w/ 3s Pause) *FORM FOCUS *2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP7 5 Hang Power Snatch (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Locomotor Movements Lax Ball Forearm Smash 1 Min Each PT/PVC Hinge/Wrist Ext 2×10/10/10e (30s) TD WOD Prep DB Hang Clean & Jerks 3e@LBD WT, Then 4x3e @ HBD WT *1.5 Min Rest *Suggested WT: S-20/35, Rx-35/50 *Between Sets 3 Broad Jumps Conditioning Metcon (Time) 3 Rounds/4RFT 5...Read More