Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Butt Kicks 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) TD WOD Prep 1. Muscle Snatch + BTN Push Press + OHS 2x5e @ PVC to Bar (30s) 2. OHS 3×5 Building Wt (60s) 3. 200m Jog Conditioning Nancy (Time) 5 Rounds for time of:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 2x200m (Burpee Penalty) OH Arm Swings/TMC/Basic Kip 2×15/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM20 Min1: 30s Max T2B (S-HKR/Sit-Up) Min2: 30s Handstand Hold (S-Beast Hold) Min3: 30s Max Row Cals Min4: 30s Plate Hug 25/45 *5 Rounds – Record Total Reps Cool Down DB Hammer...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) 3s Pause Air Squat 2×8 (30s) Rack Rotation + Front Squat 2x5e/5 @ Bar (30s) Strength/Power Front Squat (Work up to 1RM) 5@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+% *2-3 Min Rest *ALL PRETTY – Listen To Coach *21-Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Back Pedal 2 Min (Partner Rest) PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Min) 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust (3) Sprint Relay 2 Min (Partner Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (No Rest) 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 (Time) For Time...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 2 Min PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) TD WOD Prep 1. HKR + Clamp 2×3 (30s Rest) 2. Muscle Clean + Rack Rotation + FS 2x5e @ Bar (30s) 3. Thruster 3×3 Building Wt (60s) Conditioning Metcon (AMRAP – Reps) 2018...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Banded F-B Run 3xGLap (Partner Rest) PVC Halo/Lat Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 6 Clean 2 Press (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 9 Burpee Bar Hops (S-Step Over) 12 T2B (S-HKR/Sit-Up) 600m Run *Record Total Rds + Reps Cool...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) PT + Air Squat 2x10e (No Rest) Rack Rotation + Front Squat 2x5e/5 @ Bar (30s) Strength/Power Front Squat (5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% ) *2010 Tempo – Follow YOUR Numbers *1.5 to 3 Min Rest Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swing/SL Wall Reach 2×15/8e (No Rest) Skill Practice Pistols (15 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PT/TMC/SA Push Plus 2×10/10/10e (No Rest) Strength/Power Push Jerk (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT *IF No Numbers: Follow rep scheme above with conservative numbers *16 Min Running Clock Conditioning Metcon (AMRAP – Reps)...Read More