Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes F-B Arm Circles/Air Squat/Prone Swimmers 2x10e/10/10 (30s) Basic Kip 2×10 (30s) Conditioning Cindy Meets the Run (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+MU) 10 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F) 15 Air Squats 400m Run Record Rds...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/OHS/SOTS Press 2×10/10/10 (30s) Hip Halo SL Glute Bridge 2x8e (30s) 3 Position Snatch Grip DL 2×2 @ Bar (30-60s) Strength/Power Snatch Pull + Power Snatch (3+3@Bar, 2+2@50%, 2+2@60, Then 5×1+1@70-75% or HBD) From Floor*60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xSpeed Ladder: HighKnees/L-Scissor/R-Scissor PT/Scorpion Kick/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S1-Burpee RR, S2-Burpee Pull Up, Rx-Bar/Ring MU) – Switch A.N. 12 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 6 20 Air Squats – Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/TMC/SL Wall Reach 2×10/10/5e (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-65% or HBD WT) *3010 Tempo – 2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Minute Clock Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Shin Box Rotation/Wall Angel 2x5e/10/10 (30s) Skill Practice Strict Pull-Up (15-18 Minutes) Step 1: Pull Plus 2×5 w/ 1s Pause Step 2: Banded Straight Arm Pulldown 2×8 Step 3: Hollow Pull Focused Ring Row 2×5 Step 4: Strict Pull-Up...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Bear Crawl + Transfer 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, Then 4×5@60-65% or HBD WT ) Strict Overhead Press*1.5-2 Min Rest *IF No #’s Use 1RM Template: S-65/95, Rx-80/115, Rx+95/155 *2010 Tempo – 18 Minute Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP25 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 15 HSPU (S1-Inchworm Walk, S2-5 Wall Walks, S3-8 HSPU, Rx-15 HSPU) 20 Walking Lunges 800m Run (S-600m) *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes Hip Halo Standing Fire Hydrant 2x8e (30s) Rack Rotation + Thruster 2x5e/5 @ Bar (30s) Strength/Power Power Clean+Jerk (3@Bar, 3@50%, 2@60, Then 5×2@70-75% or HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Overhead Squat (5@Bar, 5@50%,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 10 DB Push Press (S-AC, Rx-20/35, Rx+35/50) 10 T2B (S-Sit Up/HKR) Max Cal RRS *5 Rounds – Switch Every 2 Min *Record Team Name + Total Cals...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) PT/Frog Jump 2×10/10 (NR) Hip Halo Lateral Walk 2x12ea (30s) Strength/Power OPTION1: Sumo DL TEST – 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *2-3 Min Rest *20 Minute Clock – Dead Stop Reps –...Read More