Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min F-B Arm Circles/Frog Jump/Squat Thrust 2x10e/10/5 (30s) TEST Option 1: 7-Minute Burpee (Reps) Option 2: 1-Mile Run (Time) Option 3: 2K Ski (Time) Option 4: 10-Min Assault Bike (Cals) *Pick ONE Option 1: 7 Minute Burpee (AMRAP – Reps) 2: 1-Mile Run (Time)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride 2xSpeed Ladder: High Knee/Hop/R-Scissor/L-Scissor PT/SL Wall Reach/Basic Kips 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 10 Burpee Pull-Up (S-Burpee Ring Row, Rx-Burpee PU, Rx+MU) – Switch Every 2 20 Front Rack Lunges (S-BW to 35/45, Rx-55/75, Rx+65+/95+) – Switch Every 10 40 Cal...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 8@60, 8@60-65%, 8@60-65%) *1.5-2 Min Rest *2010 Tempo w/ FULL ROM – No Excuses *18-Minute Running Clock Conditioning Metcon (Time) 3RFT...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Parnt 3 Inchworm + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/Prone Swimmers 2x5e/10/5 (30s) Skill Practice Handstand Walk (15 Min) 1. Wall Walk 1×1-2 2. Box Pike Walk 1×180 Degrees Each Way 3. Box Pike Shoulder Taps 2×8 4. Kick or Walk Up To Wall (HS Hold/Differing...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2x10e (30s) Strength/Power BB Lateral Lunges (5e@BW, 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 – Rounds and Reps) AMRAP10 4 Strict Pull-Up (S1-Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 2 Min @ 16/20 OH Arm Swings/Lateral Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) AMRAP28 600m Run 50 DUBS (S-Singles) 40 Cal Row/Ride/Ski 30 Walking Lunges @ BW (S-Rev Lunge) 20 Squat Thrust (S-Step) *Record Total Reps (1 Round = 146 Reps) Cool...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Muscle Snatch + OHS 2×3/3 @ PVC to Bar (30s) 3. Power Snatch + BMU Variation 2×5/1-3 (60s) Conditioning CrossFit Games Open 16.3 (AMRAP – Reps)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Rock Paper Scissors (10 Rounds – 2 Burpee Penalty) McKenzie Press-Up/Iron Cross Kick/Scorpion Kick 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E90S P1: 5 Sandbag G2OS + MAX Cal RRS P2: Rest *7 Rounds Each – Record Total Cals *Suggested Wt: S1-35/50 KB, Rx-75/100 Cool Down Partner...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PVC Halo/TMC/Air Squat 2x5e/10/10 (30s) Strength/Power Back Squat (2 Sec Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 2s Pause *Maintain Tension During 2s Pause (All Work Sets) *18-Minute Running Clock Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 2xGLap @ 16/20 F-B Arm Swings/Iron Cross Kick/Supermans 2×10/10/10 (No Rest) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2:...Read More