Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Lateral Lunge/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner E2MIN (20MinClock) 5 Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Team Name/Total Rds + Reps Cool Down Partner 400m Awkward Carry (Switch A.N.) Options: 2 Large MBs or 1 Large Box Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Frog Jump/SL Wall Reach 2x5e/10/5e (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@65%, 2@75% Then 4×1@80-90% or HBD ) *2+Min Rest *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Minute Clock – (2-3 Min Rest) – LISTEN To Coach Conditioning Metcon (Time) 3RFT 6 DB TGU (S-AC, Rx-20/35, Rx+35/50) 400m Run (S-300m) *Record Time (14MinCap) Mobilize Pigeon Pose (1+ Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Calf Gapping (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Crab Walk + Back Pedal 2 Min (Partner Rest) F-B Arm Circles/Air Squat/Wall Angels 2x10e/10/10 (30s) Skill Practice Rope Climb (15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope Climbs Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 8 Push Press (S-Bar to 65/95, Rx-80/115, Rx+95/135) Min2: 30s MAX DUBS (S-Singles) *Record Total DUBS Cool Down Flutter Kicks: 3-4x20s (40s) Mobilize Kneeling Forearm Stretch (1 Min) Static Scorpion Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Transfer 2Min @ 16/20 PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Snatch Grip RDL (3@Bar, 3@LBD WT, Then 4×5@HBD WT) *1.5 Min Rest *Suggested HBD WTs: S-65/95, Rx-95/135, Rx+105+/155+ *3010 Tempo – 16 Minute Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 Cash-In: 600m Run THEN… 5 Squat Thrust 10 Alt Lunges @ BW 20 Cal RRS *Record Total Rds + Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski PT/TMC/Wall Angels 2×10/10/10 (30) Hip Halo Lateral Walk + Squat 2x10e/10 (30s) Basic Kip 2×10 (30s) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereOptions: Pull-Ups (S1-Jumping, S2-Chin, Rx-14/20 Vest) Push-Ups (S1-Knee/Elevated, S2-C2F, Rx-14/20 Vest) Air Squats (Rx-14/20 Vest) Variations: 1/2, 3/4, Partitioned, Unpartitioned, Rx-Vested Record Time + Details Mobilize Chest Stretch (1 Min Each) Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each) Wall Stretch (1 Min Each)Read more