Category

WOD

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/Air Squat/PVC Hinge 2×10/10/10 (NR) Strength/Power Bent Over Row (5@Bar, 5@LBD WT,...
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CrossFit

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...
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CrossFit

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...
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CrossFit

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...
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CrossFit

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,...
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CrossFit

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...
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CrossFit

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...
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CrossFit

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 –...
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CrossFit

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 @...
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CrossFit

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)...
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