WOD

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (22 Minute Clock... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Skill... Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski 2xSpeedLadder: HighKnee/3HopSingleIn/Icky Shuffle PT/Shin Box Rotation/Air Squat 2x/10/10/10 (30s) Strength/Power Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD... Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning... Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Wall Angels 2×10/10/10 (30s) Conditioning Metcon (AMRAP –... Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 PT/SL Glute Bridge/SA Push Plus 2×10/10e/10e (30s) Conditioning Metcon (AMRAP... Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) F-B Arm Circles/Shin Box Rotation/Air Squat 2x10e/10/10 (NR)... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/PVC Hinge/Basic Kip 2x5e/10/10 (30s) Skill Practice Hang Power Snatch... Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Air Squat 2x/10/10/10 (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then... Read More