Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride DB Complex: Curl/Bent-Over Row/Thruster/Lateral Lunge 2x8e (10+/15+) Banded Reverse Fly 2×12 w/ Light Band (30s) Strength/Power BB Inverted Row (4×5-8 *90-120s Rest) S-Slow Tempo Ring Row Conditioning Metcon (Weight) 12-Min EMOTM 3 BB Thruster (Suggested Start: S-35/55, Rx-55/75, Rx-65/95) 5 Bar Facing Burpee Bar Hops...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Air Squat/TMC/Dead Hang 2x30s each (60s) SA OHS 3x5e (BW-20/BW-30) Strength/Power Overhead Squat (8/5/3 Then 5/5/3/3+ *90-120s Rest) 8@Bar, 5@50%, 2@60% Then 5@65, 5@70, 3@75, 3+@80% or HBD WT *Record Plus Set – ALL PRETTY Conditioning Metcon (Time) 3 RFT 8 Pull-Up (S-Ring Row/Strict Banded,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes TMC/Frog Jump/Push + 3x10e (30s) Strength/Power SL Box Squat (3x8e @ Challenging Height *90s Rest) Focus: Stable Knee + Foot Staying Flat on Box Conditioning Metcon (AMRAP – Rounds and Reps) 10-Minute AMRAP 5 DL (S-65/95, Rx-95/135, Rx+115+/185+) 10 Wall...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/Double In/Lateral L/Lateral R/High Knees) PT/Air Squat/Burpee 3×10/10/5 (30s) Strength/Power Strict Press (8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75, 3+@80%) Strict Overhead Press*90-120s Rest Conditioning Metcon (Time) For Time Cash In: 75 DU’s (S-150 Singles) 3 Rounds 6 Squat Cleans (S-35/55,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Sprint Relay 3 Minutes McKenzie Press-Up/Air Squat/Push-Up 2×10/10/5 (30s) Broad Jumps 3xGL (Walk Back) Conditioning Metcon (Time) Team (3-4) WOD – For Time: Cash In: Team 1500/2000m Row 4 Rounds 24 Power Cleans (S-35/55, Rx-55/75, Rx+75+/95+) 24 Burpees 24 OH KBS (S-20/35, Rx-35/50,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Ball Slam Ladder 2×1-5 (10+/20+) * 60s Rest PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Glute Bridge 2x5e (No Rest) Strength/Power Deadlift (8@40%, 5@50%, 3@60% Then 4×3@70-80% *90-120s Rest) Conditioning Test Options Option 1: 2K Row (Record Time) Option 2: 10-Minute Airdyne (Record Cals) Option 3:...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride KB Complex: RW/Ribbon/Goblet Squat/Alt KB Swing 2x10e (20+/30+) Pull + 2×12 (30s) Strength/Power Strict Pull-Up (4×5-8 *90-120s Rest) (S-Inverted Ring Row/Jumping Pull-Up, Rx-Chin, Rx+C2B) *Max 5 Reps Each Set for Jump Pull-Ups *Various Grips Conditioning Metcon (Weight) 10-Minute AMRAP (Teams of 2-4) Sled Pull (Added...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Banded Partner Runs: Forward/Backward/Side-L/Side-R 2xGym Lengths (P1 Completes All 4 and then switches) – 60s Rest TMC: 2×12 (30s) PVC Series: PT/OHS/SOTS 2x10e (Slow Tempo – 30s Rest) Strength/Power Overhead Squat (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest) or HBD WT ALL PRETTY Conditioning Metcon...Read More

Bluprint Fitness – Boot Camp Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 2x10e (30s) SA OHS 2x5e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2 TGU (10+/20+) 6 Pull-Ups (S-Ring Row/Strict Banded, Rx-Chin, Rx+C2B) 10 Air Squats (To Appropiate...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 3x10e (30s) Strength/Power Weighted Step-ups (3×16 total @ HBD WT *90s Rest) 2 KB Rack Suggested Start: S-BW-15/BW-20, Rx-20/30, Rx+25+/40+ Box Height Determined By Mobility: 16-24 inches Conditioning Metcon (AMRAP – Rounds and...Read More