Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 3 Inchworm/Bear Crawl + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/Speed Skaters 2x5e/10/10e (30s) Athletics Shuttle Run (3 Attepmts for FASTEST Time) 5-10-5 Cone Drill*1-2 Min Rest Conditioning Metcon (Time) 4RFT 7 S2OH (S-35/55, Rx-65/95, Rx+95+/135+) 13 KBS (S-20/35, Rx-35/50, Rx+45+/60+) 400m Run...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Row Race to 600m (Switch Every 100m) PT/Calf Pulse/Air Squat 2×10/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders Conditioning Metcon (AMRAP – Rounds and Reps)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/SL Glute Bridge 2×10/10/10e (30s) Wall Squat 2×5 (30s) Snatch Balance 2×3 @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: Front Squat (5@50%, 3@60%, 2@70%, Then 3×3@75-80% w/ 3s Pause ) *2-3 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Lunge + Back Pedal 2xGLap (Partner Rest) PT/TMC/Wall Squat 2x8e (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60% Then 3×5@70-80% or HBD WT ) *2-3 Minutes Rest *ALL PRETTY – FULL DEPTH Conditioning Metcon (Time) For Time: Cash In: 600m Run 3 Rounds 6...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Relay 3 Minutes 16/20 KB Complex: Ribbon/Thruster/Toe Tap 2×10/10/30 @ 20/30 (30s) Wall Squat 2×5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team (2-3) 25 Minute AMRAP 400m/600m Run (Relay Style 200m/Athlete) 10/15 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+ HSPU) 20/30 Alt DB...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunge + Inchworm 2×10/5 (30s) PVC Series: PT/OHS/SOTS 2x10e (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1 RM) 3@Bar, 2@50%, 2@65%, 1@75%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Dyna Hoops @ 14-20 lb MB 3 Minutes BB Complex: Muscle Clean + Front Squat + Push Press @ Bar 2x3e (30s Rest) Strength/Power Hang Power Clean (5/5 Then 4×3+15s Rack Support @60-70% or HBD) 5@Bar, 5@50% Then 4×3 + 15s Rack Support @60-70%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + MB Transfer 3 Minutes @ 20 lbs (Partner Rest) PT/TMC/Wall Squat 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP Cash-IN: 2k Row 5 Power Snatches (S-35/55, Rx-55/75, Rx-75+,115+) 10 KTE (S-HKR) 15 Wall Ball (S-AC, Rx-16/20)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85% Then 3-5 Sets to Find 1RM *1-3 Min Rest 2: SA Strict Press (Rep Test ) 3e@Light WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes KB Ribbon/SL Glute Bridge/Frog Jump 2×10/10e/10 @ 20/30 (No Rest) TEST Standing Broad Jump (3 Attempts for MAX Distance *1-2 Min Rest) Foot Measure on the Heel Record Best Jump in Inches as Reps Conditioning Metcon (AMRAP – Rounds...Read More