Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run PVC Series PT/OHS/SOTS 2×15/10/5 (30s) Inchworms 2×5 (30s) Jumping Ball Slam 2×8 (14/16) – 30s Rest Strength/Power Push Press (8@40%, 5@50% Then 4×5+15s OH Hold *90-120s Rest) 4×5+15s OH Hold@60-70% ALL PRETTY Conditioning AMBER (Time) For Time: 6-9-12-15-6 Pull-Up (S-Ring Row/Band, Rx-Chin, Rx+C2B) Burpee Power...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (14+/16+) DB Complex: Curl + Bent Row + Thruster + Lateral Lunge 2x8e (10+/15+) – 60s Rest Pull + 2×12 (30s) Skill Practice Toes-To-Bar (12 Minutes) 2×10 Pull +/2×5 Kips/2×5 KTE/3-4×5 T2B Each Progressions Should be 80% Mastered B4 Moving...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Partner Bear Crawl + Broad Jump 3xGL (Partner Rest) Burgener Series: High Hang + Low Hang @ Bar Strength/Power Hang Power Clean (8@40%, 5@50%, Then 4×5+15s Rack Support *90-120s ) @60-70% or HBD WT ALL PRETTY Conditioning Metcon (Weight) 12-Minute EMOTM Even: 5 Gym Laps...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL PT/PVC Hinge/Broad Jump 2×10/10/5 (30s) Pick Drill + 1 Minute Steady State TEST 500m Row (Time) Max Effort 500m Row3-5 Minute Rest Conditioning Metcon (AMRAP – Rounds and Reps) 10-Minute AMRAP (85%) 3 BB Bent-Over Row (S-15-35/55, Rx-55/75, Rx+65+/95+) 6 Strict Push-Up...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/5 Hop + Run/Side Straddle Hop) 2x PT/Frog Jump/Push-Up 3×10/10/5 (30s) Strength/Power Back Squat (8@40%, 5@50%, Then 3×8@55-65% *90-120s Rest) 3010 Tempo Conditioning Metcon (Time) 3RFT 5 Power Snatches (S-15-35/45, Rx-55/75, Rx+75+/95+) 10 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30) 15 Burpees...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog/ride “You’ve Been Served” Warm 3 Minutes (5 Burpee Penalty) PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Glute Bridge 2x5e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP (Teams of 2-3) Cash-In: 100 Walking Lunges 10/15 Push Press (S-35/55, Rx-55/75, Rx-65+/95+) 20/30 T2B (S-HKR)...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Kneeling Chest Pass 3×5 (14+/16+) – 30s Rest PVC Series: PT/OHS/Good Morning 2x10e (No Rest) Vertical Jump 3x5e (30s) Strength/Power Deadlift (TEST 5/5/3/2/1/Max Reps *90-120s Rest) 5@50%, 5@60%, 3@70%, 2@80%, 1@85%, Max Reps@90% Conditioning Winter Helen (Time) 3RFT 10 Gym Lengths (Run) 21 OH...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL PVC Halo/Alt Rev Lunge/Pull+ 2x10e (30s) Skill Practice Turkish Get Up (4×4 @ HBD WT *90s Rest) Suggested Start: S-BW-15, Rx-20/30, Rx+30/40 Conditioning Metcon (AMRAP – Rounds and Reps) 10-Min AMRAP 5 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30) 10 Wall Ball (S-10/14,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes PT/TMC/Air Squat 2x10e (30s) Strength/Power Overhead Squat (TEST: 8/5/2/2/1/1/1/1/1 *90-120s Rest) 8@Bar, 5@50%, 2@60%, 2@70%, 1@80%, 1@90%, 1@95%, 1@100-100+%, 1@100+% * ALL PRETTY Conditioning Metcon (No Measure) Not For Time 3-4 Rounds 5 Strict Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Strict HSPU) 10...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Broad Jump + Bear Crawl 2xGL (30s) KB Complex: RW + Ribbon + Thruster 2x8e (20+/30+) – 30s Rest Strength/Power Hang Power Clean (4×3@HBD WT *90s Rest) Suggested Start: S-35/55, Rx-55/75, Rx+75+/115+ Unbroken Reps – Start w/ Burgener Series During Explanation Conditioning Metcon (No Measure)...Read More