Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Broad Jump + Bear Crawl 2xGL (30s) KB Complex: RW + Ribbon + Thruster 2x8e (20+/30+) – 30s Rest Strength/Power Hang Power Clean (4×3@HBD WT *90s Rest) Suggested Start: S-35/55, Rx-55/75, Rx+75+/115+ Unbroken Reps – Start w/ Burgener Series During Explanation Conditioning Metcon (No Measure)...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/Forward 2-IN 2-Out/Icky Shuffle) 2x PT/Air Squat/Push-Up 2×10/10/5 (30s) Strength/Power Strict Press (TEST: 8/5/3/3/2/Max Reps *90-120s Rest) Strict Overhead Press8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, Max Reps@85% Conditioning Metcon (Time) For Time Cash In: 100 DU’s (S-200 Singles) 3 Rounds of: 8...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Crab Walk + Sprint 3 Minutes F/B Arm Circles + TMC + Burpee 2x10e/10/5 (30s) Air Squat 2×10 (30s) Conditioning Metcon (Time) For Time (Teams of 3-4) 2 RFT 45/60 Squat Thrust 45/60 Power Clean (S-15-35/45-75, Rx-65/95, Rx+75+/115+) 45/60 OH KBS (S-20/30, Rx-35/50,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes McKenzie Press-Up/Lateral Lunge/PVC Good Morning 2x10e (No Rest) SL Glute Bridge 2x5e (No Rest) Strength/Power Deadlift (8@Bar, 5@50%, 3@60% Then 4×5@65-75% *90-120s Rest) ALL PRETTY Conditioning Metcon (AMRAP – Reps) Triplet 5-8 Strict Pull-Up (S-Slow Tempo Inverted Row) 1 Minute...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride JJ + Bear Crawl 2×15/GL (Walk Back) Banded PT/Frog Jump/Pull+ 2x10e (30s) Skill Practice Rope Climb (12-15 Minute Practice) S-2x10s Clamp Hold + 4×3 Rope Climb Variation Rx-2×10 Clamp Hold + 10-12 Total Rope Climbs Rx+2×10 Clamp Hold + 10-12 total rope climbs (w/ 1-3...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Partner MB Toss 3 Minutes (14-16/20) PT/TMC/Broad Jump 2×10/10/GL (Walk Back) Strength/Power Overhead Squat (8/5/2 Then 3×5@65-75% or HBD WT *90-120s Rest) 8@Bar, 5@50%, 2@60% Then 3X5 ALL PRETTY Conditioning Metcon (No Measure) 15-Min EMOTM Min 0-3-6-9-12 ** 5 Power Cleans (S-55/75, Rx-75/95, Rx+95+/135+) Min...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGL (Partner Rest) PT/Speed Skater/Pull+ 3×10/20/10 (30s) Strength/Power Front Rack Lunge ((Reverse) 3×12 total @ HBD WT *90s Rest) Suggested Start: S-BW-35/BW-45, Rx-45/65, Rx+65+/95+ Alternate Each Rep Conditioning Metcon (Time) Row Sprint Interval Pyramid 500m – 250m -100m –...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/Double In/Scissors L/Scissors R) 2x PVC Halo/Air Squat/Superman Hold 2x10e/10/15s (30s) Strength/Power Strict Press (8@Bar, 5@50%, 3@60%, Then 4×5@65-75% *90-120s Rest) Strict Overhead Press Conditioning Metcon (AMRAP – Rounds and Reps) 8-Min AMRAP 2 Power Snatch (S-15-35/35-55, Rx-55/75, Rx+65+/95+) 6 OHS...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Ball Slam Ladder 2×1-5 (10+/15+) * 60s Rest PVC Halo/TMC/Push-Up 2x10e/10/5 (30s) Air Squat 2×12 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP (Teams of 2-3) Cash In: 50/75 Burpees 8/12 Pull-Ups (S-Ring Row, Rx-Chin, Rx-C2B) 10/15 OHS (S-PVC-35/PVC-55, Rx-55/75, Rx+65+/95+)...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run PT/Air Squat/Hand Stand Hold 2×10/10/15s (S-High Plank) Broad Jumps 2xGL (Walk Back) SL Glute Bridge 2x5e (No Rest) Strength/Power Deadlift (8/5/3 Then 5/5/3/3+ *90-120s Rest) 8@Bar, 5@50%, 3@60% Then 5@65, 5@70, 3@75, 3+@80% **Max 8 Reps on Plus Set Conditioning Metcon (Time) 4 RFT 3...Read More