Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Burpee Broad Jump 2xGL (Walk Back) PT/Air Squat/Pull + 3x10e (30s) Strength/Power Back Squat (8/5/3/3/2/1/Max Reps *2min Rest) 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@85%, Max Reps@90+% or HBD WT Conditioning Metcon (AMRAP – Reps) Triplet 5-8 Strict Pull-Ups (S-5 Negatives, Rx-Chin, Rx+C2B) 60s: Max Burpee...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Sprint + Back Pedal 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Wall Reach 2x5e (30s) Conditioning Opt 1: CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Sprint 3xGL (Partner Rest) Forward-Backward Arm Circle/Air Squat/Push+ 3x10e (30s) Strength/Power Push Press (8/5/3 Then 4×5@65-75% or HBD WT *90-120s Rest) 8@Bar, 5@50%, 3@60% ALL PRETTY Conditioning Metcon (Time) Triplet 2-5 Rope Climbs (S-Feet on Ground Variations) 400m Outside OR 20...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL Each PVC Halo/SL Glute Bridge/Air Squat 2x10e (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4. Box Step Up w/ Slow...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Burgener Series (High Hang Then Low) + 3 Front Squats 2x3e @ Bar (30s) Strength/Power Hang Power Clean (8/5/3 Then 4×3@65-75% or HBD WT *90-120s Rest) 8@Bar, 5@50%, 3@60% ALL PRETTY Conditioning Death By KB Transfer (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (14+/16+) KB Ribbon/Frog Jump/Push-Up 2×10/10/(5/8) @ 20/30 (60s) Skill Practice Handstand Push-ups (12 Minutes) 2-3x 10s Tripod Holds 2x3e Tripod + SL Lift 2×3 Tripop + Double Leg Lift 2-3x Tripod to Horizontal Kip Rest A.N. Each Progression Should be...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (3 Hop & Run/Icky/Scissor L/Scissor R) 2x PT/Shin Box Rotation/Air Squat 2x10e (30s) Strength/Power Back Squat (8/5/3 Then 4×5 *2min Rest) 8@Bar, 5@50%, 3@60%, Then 4×5@65-75% or HBD WT Conditioning Bluprint Baseline (Time) For Time 400m Run/500m Row 40 Air Squats 30...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Sprint + Back Pedal 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Wall Reach 2x5e (30s) Conditioning Opt 1: CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Opt...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner KB Inverted KB Carry (10+/20+) 3 Minutes (Switch Every Gym Lap) Burpee + Air Squat 3×5/10 (45s) Strength/Power Push Press (8/5/2 Then 5/5/3/2+ *90-120s Rest) 8@Bar, 5@50%, 2@60%, Then 5@70, 5@75, 3@80, 2+@85% Or HBD WT ALL PRETTY Conditioning Metcon (Weight) Triplet 8 BB...Read More