Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss @ 16/20 3 Min PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) 4×4 Min AMRAPs AMRAP4: 20 Pull-Ups + MAX RRS AMRAP4: 30 Wall Ball + MAX RRS AMRAP4: 20 Pull-Ups + MAX RRS AMRAP4: 30 Wall Ball + MAX RRS *PULL-UPS: S1-Jumping/Ring Row,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70-75% w/ 3s Pause) *FORM FOCUS *2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP7 5 Hang Power Snatch (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Locomotor Movements Lax Ball Forearm Smash 1 Min Each PT/PVC Hinge/Wrist Ext 2×10/10/10e (30s) TD WOD Prep DB Hang Clean & Jerks 3e@LBD WT, Then 4x3e @ HBD WT *1.5 Min Rest *Suggested WT: S-20/35, Rx-35/50 *Between Sets 3 Broad Jumps Conditioning Metcon (Time) 3 Rounds/4RFT 5...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) Strength/Power Power Snatch + OHS (TnG Reps: 3+3@Bar, 3+3@LBD WT, Then 3×3+3@HBD WT) *1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *Unbroken Reps Conditioning Metcon (AMRAP – Reps) AMRAP11 10 Pull-Ups (S-Jumping/Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Transfer 3 Min @ 16/20 PT/Lateral Lunge/Inchworm 2×10/5e/5 (30s) Skill Practice HSPU Practice: 12-15 Minutes 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×1-5 (Partner Rest) PVC Halo/Shin Box Rotation/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP21 3 DL (S-Bar to 95/115, Rx-135/185, Rx+185/275) 6 Pull-Ups (S-Jumping/Ring Row, Rx-Chin/C2B, Rx+MU) 12 Alt Lunges @ BW 24 Cal RRS *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT 3010 Tempo) *1.5-2 Min Rest *Suggested WT: S-Bar to 45/65, Rx-65/95, Rx+75+/115+ *TEMPO-TEMPO-TEMPO (Approx. 30s Sets) Conditioning Metcon (Time) For Time 5 Front Squats...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride You’ve Been Served 3 Minutes (Burpee Penalty) PVC Halo/TMC/Air Squat 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min Partner AMRAP 10 Synced Bar Facing Burpees – Together 20 Alt DB Snatch (S-AC, Rx-20/30, Rx+35+/50+) – Switch Every 10 40 Wall Ball (S-AC, Rx-16/20) – Switch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Frankenstein + Side Shuffle 3 Min (Partner Rest) PT/McKenzie Press-Up/Frog Jump 2x10e (No Rest) TD WOD Prep DL 3×5 Building Sets (60s) Banded Rev Fly + HS Hold 2×12/10s (60s) 5 Min Ath Specific Conditioning Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Bear Crawl 2xGLap (Partner Rest) BB Power Clean/Rack Rotation/FS 2×5/5e/5 (Partner Rest) Strength/Power Power Clean + Front Squat (3+3@Bar, 3+3@LBD WT, Then 3×3+3@HBD WT) *TnG Power Clean + FS *Suggested WT: S-55/85, Rx-95/135, Rx+125/185 *Unbroken Reps Conditioning Metcon (AMRAP – Reps) 45/15 Circuit...Read More