Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 3 Min @ 16/20 PT/TMC/Pull Plus 2×10/10/10 (30s) Skill Practice T2B Practice: 12-15 Minutes Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner 1 Burpee Sprint Relay 3 Min (Partner Rest) PVC Halo/Air Squat/SA Push Plus 2x10e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 500m Row/Ski or 20/25 Cal Bike 15 Burpees 10 Box Jumps (S-AC, Rx-20/24) 5 HSPU (S1-DB Z Press 10+/15+, S2-C2F, Rx-HSPU) *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Walking KBS + Transfer 3xGLap @ 20+/30+ (Partner Rest) PT/OHS/Basic Kip 2x10e (30s) Strength/Power BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT ) *1.5-2 Min Rest *Suggested WT: S-45/65, Rx-65+/95+ *Complete 1-Side B4 Moving To The Next Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 3 Min @ 16/20 PT/Shin Box Rotation/Frog Jump 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Min Partner AMRAP 6 Power Cleans (S-AC to 65/95, Rx-95+/135+) 9 Wall Ball (S-AC, Rx-16/20) 12 Cal Row/Ride/Ski *Partners Switch When Athlete Completes Full Round *WT Should...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Sprint Relay 3 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) 2 Min Steady State (O2-O4) or 2×5 Burpees+ 5e SA Push Plus (O1) TEST Option 1: 7-Minute Burpee (Reps) Option 2: 2K Row (Time) Option 3: 2K Ski (Time) Option 4: 10-Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 2 Min @ 16/20 (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) BB Power Snatch + OHS 2x5e (30s) Conditioning Metcon (AMRAP – Reps) 18-Min AMRAP Squat Snatch Ascending Ladder by 2’s (S-PVC to 55/75, Rx-65/95, Rx+95+/135+) Between Snatch Sets Complete 5...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/TMC/SL Glute Bridge 2×10/10/5e (No Rest) 2s Pause Air Squats 2×8 (30s) Strength/Power Back Squat (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+ *1.5-3 Min Rest *IF No Numbers – Follow Rep Scheme Above to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice: 15 Minutes Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint + Stiff-Legged Bear Crawl 3GLap PT/TMC/Basic Kip 2×10/10/10 (30s) Strength/Power BB Dead Row (3@Bar, 3@LBD WT, Then 3×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*1.5-2 Min Rest *Suggested WT: S-45/65, Rx-65/95, Rx+75+/115+ *Double Overhand Grip – Pick Appropriate WT Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint Relay 3 Min (Partner Rest) PT/Frog Jump/Basic Kip 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min Partner AMRAP 10 DL (S-65/95, Rx-135/185, Rx+185/275) – Switch Every 1 20 T2B (S-HKR/Sit-Up) – Switch A.N. 30 Wall Ball (S-AC, Rx-16/20) – Switch A.N. 40 Cal...Read More