Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL Inchworm + SL Wall Reach 2x5e (30s) Skill Practice Pistols (10-12 Minutes) Pistol/SL Squat Practice 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4. Box Step Up...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Partner MB Toss 3 Minutes PVC OHS + SOTS Combo @ Slow Tempo 2×8 (60s) Burgener Series: High Hang + Low Hang @ Bar Strength/Power Hang Power Clean (8@Bar, 5@50%, 2@60% Then 4×3@75-85% or HBD ) *90-120s Rest ALL PRETTY Conditioning Metcon (Time) 3RFT 10...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Crab Walk 3xGL (Partner Rest) PT/Frog Jump/Pull + 3x10e (30s) Skill Practice Rope Climb (12-15 Minutes ) S-2x10s Clamp Hold + 4×3-5 Rope Climb Variation Rx-2×10 Clamp Hold + 10-12 Total Rope Climbs Rx+2×10 Clamp Hold + 10-12 total rope climbs...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (High Knee 1-In/Side Step L/Side Step R/3 Hop + Run) 2x PVC Halo/Shin Box Rotation/Air Squat 2x8e/10/10 (30s) Strength/Power Back Squat (8/5/2 Then 3/3/3/3 *2min Rest) 8@Bar, 5@50%, 2@60% Then 3@70%, 3%75%, 3@80%, 3@80-85% Conditioning Metcon (AMRAP – Reps) 6-Minute AMRAP Ascending...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Row/Run/Ride PT/Alt Lunge/Burpee 2×10/10/5 (30s) Pull +/OH Plate Hold (15+/25+) 2×10/15s (30s) Conditioning Opt 1: CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run PT + Burpee 2×10/5 (30s) Wall Squat 2×8 (30s) Handstand Hold (S-Box) 2x20s (30s) Strength/Power Push Press (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest) ALL PRETTY Conditioning Metcon (AMRAP – Rounds and Reps) 14-Minute AMRAP 50 Air Squats 40 SA DB Push Press (S-10/15, Rx-15/25,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL KB Complex: RW + Ribbon + Alt KBS + Inverted Carry 2x10e/Gym Lap (20/30) – 60s Rest Vertical Jumps + 3×5 (30s) Skill Practice Snatch (Practice 15 Minutes) 1. Position Holds: High/Low/Full 2x15s Each @ Bar (60s Rest) 2. Position Holds: High/Low/Full...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes Air Squats 2×12(30s) Burgener Series: High Hang + Low Hang @ Bar Strength/Power Hang Power Clean (8@Bar, 5@50%, 2@60% Then 4×3@70-80% or HBD ) *90-120s Rest ALL PRETTY Conditioning Metcon (Time) 4RFT 5 Front Squats (S-Air to 35/55, Rx-65/95, Rx+85+/115+)...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride MB Bear Crawl 3xGL w/ Wall Ball (Walk Back) PT/Lateral Lunge/Push + 3x10e (30s) Skill Practice Handstand Push-ups (12-Minutes) 2-3x 10s Tripod Holds * 2x3e Tripod + SL Lift * 2×3 Tripop + Double Leg Lift * 2-3x Tripod to Horizontal Kip Partner Spot –...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Two In/Two In-Two Out/Full Hop) 2x PT/Inchworm/Air Squat 2×10/5/10 (30s) Strength/Power Back Squat (8@Bar, 5@50%, 2@60% Then 4×5@65-75% *2min Rest) Conditioning Metcon (AMRAP – Reps) 8-Minute AMRAP Cash In: 15 Gym Lengths (Run) 8 DL (S-65/95, Rx-95/155, Rx+125+/185+) 8 Burpee Bar Hops...Read More