Workout, Happening, and Updates at BLUPRINT FITNESS

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PVC Halo/TMC/Frog Jump 2x5e/10/10 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Crab Walk + Back Pedal 3 Minutes (Switch Every GLap) PT/SL Wall Reach/HRPU

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS: 2x10e (30s) Burgener Series (1-High Hang/2-Low Hang/3-Full): 3x3e @ Bar (60s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/Air Squat/Vertical Jump 2×15/10/5 (30s) Conditioning

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes at 16/20 PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s) DL/Handstand

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Muscle Clean/Front Squat/Push Press: 2x5e@Bar to 65/95 lbs (30-60s) Strength/Power

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Team Plate Relay (10-15 lbs Plate: 2 Teams) PVC Halo/Shin Box Rotation 2x5e/10

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Banded Forward-Backwards Run: 3xGLap (Switch Every GLap) PT/TMC/2s Pause Air Squat 2×10/10/5 (30s)

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) PT/OHS/Snatch Balance 2×10/10/5 @

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30s) KB Halo/Goblet Squat/Pull Plus 2×10/10/10 @ 20+/30+ (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Bear Crawl + Sprint 3 Minutes (Partner Rest) PT/Lateral Lunge/Prone Press 2×10/10/10 (30s)

Bluprint Fitness – CrossFit Warm-up ()

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes KB Complex: RW/Ribbon/Alt KBS 2x10e/10/10 @20/35 (30-60s) Strength/Power Single

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PVC Series: PT/Air

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PT/Lateral Lunge/Handstand Hold

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Toss 3 Min @ 16/20 McKenzie Press Up/TMC/Air Squat 2×10/10/10 (30s) Strength/Power

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) PVC Halo/OHS/SOTS Press 2x5e/10/5 (30s) Skill

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder: 2×1-5 (30s) PVC Series: SG DL/Hang Power Snatch/OHS

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Burpee Ladder 2×1-5 (30-60s) PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Strict Press (5/5/3/2/1/1

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) Conditioning CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155#

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder: 2×1-5 @ 14/16 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x High Knee 1 In/3 Hop + 2 In/Freestyle PT/Shin Box Rotation/Burpee

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/Snatch Balance 2×10/10/5 (30s) Strength/Power 1: Snatch (Hang Snatch) 3@Bar,

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap PVC Halo/TMC/2s Pause Air Squat 2x8e/8/8 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s) Skill Practice

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Dyna Hoops 3 Minutes @ 10+/16+ KB Ribbon/Goblet Squat/OH Hold 2×10/10/20s @20+/30+ (30s)

Bluprint Fitness – CrossFit Warm-up Conditioning Mobilize

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30s) PT/Bridge Reach/Air Squat 2×10/5e/10 (30s) Skill Practice Rope

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Hang Snatch (3@Bar, 3@LT WT

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×172 (Burpee Penalty) DB Complex: Ribbon/Goblet Squat/Alt Snatch 2×10/10/10 @ 20+/35+ (60s) Conditioning

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Carioca 2 Minutes (Partner Rest) PT/TMC/Frog Jump 2×10/10/10 (30s) Strength/Power Clean (Squat Clean

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3xGlap (Partner Rest) PVC Halo/Air Squat/Pull Plus

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3xGlap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/Burpee/Dip Drive Drill 2×15/10/5 (30s) Strength/Power Push

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Row/Run/Ride PT/Crab Reach Overs/Alt Rev Lunges 2×15/5e/5e (30s) Ball Slam Ladder 2×1-5 (60s) Conditioning CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Banded Bear Crawl + Back Pedal: 2xGLap (Switch Every Glap) PT/Crab Hip Rotation/SL

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat (Hands Behind Back)/Basic Kip 2x10e (30s) Broad Jump 2xGLe (Walk

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Obstacle Sprint Relay 3 Minutes PVC Halo/Lat Lunge/Pull Plus 2x10e/5e/10 (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Dyna Hop + MB Transfer 3xGLap @ 16/20 (Partner Rest) PT/TMC/Air Squat 2×10/10/10

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff Legged Bear Crawl + Sprint 2xGLap (Partner Rest) KB RW/Ribbon/Goblet

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff Legged Bear Crawl + Sprint 2xGLap (Partner Rest) KB RW/Ribbon/Goblet Squat: 2x10e

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/Frog Jump/Basic Kip 2x10e (30s) Strength/Power

Bluprint Fitness – CrossFit Warm-up () Conditioning CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 16/20 PT/SL Glute Bridge/Basic Kip 2×15/10e/10 (30s) Strength/Power

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Series: PT/OHS/SOTS 2x10e (30-60s) Strength/Power 1: Power Snatch (Position

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Speed Ladder: 2 In/3 Hop + 1 In High Knee/Freestyle Hop Scotch w/

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Jumping Ball Slam Ladder: 2×1-5 @ 14+/16+ (30s) McKenzie Press-Up/SL Wall Reach/3s Pause

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 (Partner Rest) PVC Halo/TMC/Burpee: 2x5e/10/5 (30s) Skill

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 (Partner Rest) PT/Pull Plus/Wall Squat:

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3 Min @ 16/20 PT/TMC/Frog Jump 2×10/10/10 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes PT/Air Squat/Basic Kip 2x10e (30s) BB Complex: Power Clean

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Muscle Clean + Front Squat + Push Press: 2x2e @

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Plate Transfer 3 Min @ 15+/25+ PT/Lateral Lunge/Inchworm 2×10/5e/5 (30s) Conditioning Metcon (AMRAP

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Squat Walk: 2xGLap (Partner Rest) PVC Halo/SL Glute Bridge/Wall Squat

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 3 Minutes (Partner Rest) PT/Scorpion Kick/Bird Dog

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes (Partner Rest) KB Ribbon/KB Fig 8/KB Rev Lunge to

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Thruster Toss 2x10e @ 16/20 (30s) PT/TMC/Basic Kip 2×15/10/10 (30s) Strength/Power Strict

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder: 2×2-8 (60s) PT/Spider Lunge/Wall Squat: 2×10/10/5 (30s) SL

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PT/Bridge Reach/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP –

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Goblet Lunge + KB Transfer: 2xGLap @ BW-30/50 (Partner Rest) KB Ribbon/TMC/Burpee Broad

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Front Squat + Split Jerk: 2x2e @

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/3s Pause Squat/Pull Plus 2x10e (30s) Conditioning

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner KBS Ladder: 2×2-8 @30+/45+ (60s) McKenzie Press-Up/Spider Lunge/Frog Jump 2×10/10/10 (30s) Strength/Power Deadlift

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl+ Sprint 3xGLap (Partner Rest) PVC Halo/Air Squat/F-B Shoulder Roll: 2x5e/10/5e

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/KB Goblet Squat: 2×12/12/12 @ 30+/40+ (30s) Power Snatch + OHS

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner 3 Inchworm/Sprint + Back Pedal: 2xGLap (Partner Rest) PT/TMC/OHS 2×15/10/10 (30s) Strength/Power Overhead

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Tempo Air Squat: 2×10/10/8 w/ 3010 Tempo (30s) Burgener Series (Low

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay x 2 KB Ribbon/Shin Box Rotation/Burpee 2×12/10/8 (30s) Conditioning Metcon (AMRAP

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Broad Jump + Sprint: 2xGLap (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) BB Complex:

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x: Speed Ladder Drills: 1-In High Knee/Ickey Shuffle/Hop Scotch Banded PT/Rev Lunge/Banded Rev Fly

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Thruster: 2x3e @ Bar-95 (30-60s) Strength/Power 1:

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Banded Lateral Shuffle: 3xGLap (Partner Rest) McKenzie Press-Up/TMC/Iron Cross Kick 2×10/10/10 (30s) Strength/Power

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Wall Squat: 2×12/GLe/8 (30s) Behind the Neck Push Press + Snatch

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Frog Jump/Inchworm: 2x5e/10/5 (30s) Skill Practice

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Crab Walk: 2xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2x10e (30s)

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat: 2×10/10/10 (30s) Burgener Series (Low Hang Snatch): 2x2e@Bar (30-60s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/Air Squat/Push-Up 2×15/10/5 (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Inverted KB Carry 3xGLap @ 10+/20+ (Partner Rest) PT/Lat Lunge/Burpee2x10/5e/5 (30s) Strength/Power Strict

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (Full Position) + Split Jerk: 2x2e @ Bar-95

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Rev MB Toss 2x8e @ 16/20 (30s) PVC Halo/Frog Jump/Pull Plus 2x10e/10/10 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Air Squat Ladder 2×1-5 (30-60s) PT/Scorpion Kick/Iron Cross Kick 2x10e (30s) Strength/Power Snatch

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Shin Box Rotation/TMC: 2×10/10/10 (30s) Behind The Neck Push Jerk + OHS

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: Ribbon/Goblet Squat/Toe Tap 2x30s Each @20+/30+ (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer @ 16/20 3xGLap (Partner Rest) PT/TMC/Frog Jump:

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Tabata: Switch Between High Knees/Sky Dive Hold Forward-Backwards Arm Circles/TMC/Frog Jump 2x10e/10/10 (30s) Conditioning Metcon

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat: 2×10/10/10 (30s) BB Thruster: 3×5@Bar-95 (30-60s) Strength/Power 1: Back Squat

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder 2×1-5 @14/16 (60s) PT/Lat Lunge/Vert Jump 2×10/5e/5 (30s) Strength/Power

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Front Squat + Split Jerk: 2x3e @

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 F-B Arm Circles/TMC/Kip 2x10e/10/10s (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Team Plate Race x 2 Glaps (2 Teams) KB Complex: Ribbon/Goblet Squat/Good Morning 2×10/10/10@