WOD

8-Week Intro

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Transformation

Open to all Levels

    What is your #1 health & fitness goal?

    17
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Bear Crawl 2xGLap (Partner Rest) PT/TMC/Air Squats 2×10/10/10 (NR) Strength/Power Thruster (5@Bar, 5@LBD WT,...
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    14
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Hip Halo Lateral Walk 2x10e (30s) Rack Rotation + FS +...
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    13
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/SL Wall Reach/Wall Walk 2x5e/5e/2 (30s) Conditioning Metcon (AMRAP – Rounds...
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    12
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Bench Press (Plus Set) 5@Bar,...
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    11
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Crab Walk + Sprint 2 Min (Partner Rest) OH Arm Swings/Frog Jump/SA Push Plus 2×10/10/10e (NR)...
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    10
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squats 2×10/10/10 (NR) Strength/Power Front...
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    8
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Hip Halo Lateral Walks 2x12e (30s) PVC Turnover Drill w/ Bottom...
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    7
    Mar

    CrossFit

    Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Min F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5...
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