WOD

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT + TMC 2×10/10 (30s) Hip Halo SL Glute Bridge 2x8e w/ 2s Pause (30s) Rack Rotation... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Conditioning Metcon (AMRAP –... Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Sumo... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (30s) Skill Practice Toes-To-Bar... Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (30s) Strength/Power Front Rack... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski “You’ve Been Served” (3 Burpee Penalty) x 3 Minutes PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min PT/OHS/SOTS Press 2×10/10/10 (30s) Strength/Power Hang Power Snatch (Below The Knee) [email protected], [email protected]%,... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/PVC Hinge/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and... Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Hip Halo 2s Pause Air Squats 2×10 (60s) Strength/Power Snatch... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner 3 Inchworms + Sprint 2xGLaps (Partner Rest) F-B Arm Circles/Frog Jump/Forearm Rotations 2x10e/10/10e (30s) Skill Practice... Read More