Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/PVC Hinge/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) – Switch Every 2 Reps 20 HSPU (S1-Inchworm Walk, S2-10 Wall Walks, Rx-HSPU) – Switch A.N. 40 Cal RRS – Switch Every 10 Cals *Record Team Name/Total Rds + Reps Cool Down Russian Twists: 4-5x20s (40s) *BW to 10# Plate Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Rear Delt Stretch (1 Min Each) Foam Roll Quads (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Hip Halo 2s Pause Air Squats 2×10 (60s) Strength/Power Snatch Grip Deadlift (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *ALL PRETTY – 2 Min Rest – 18 Minute Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 9 Ring Dips (S-Box Dip, S2-C2F, Rx-Ring Dip) 15 Air Squats (to MB if needed) 200m MB Transfer (S-AC, Rx-16/20) *Record Total Rds + Reps Mobilize Chest Stretch (1 Min) Pigeon Pose (1+ Min Each) Lax Ball QL Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner 3 Inchworms + Sprint 2xGLaps (Partner Rest) F-B Arm Circles/Frog Jump/Forearm Rotations 2x10e/10/10e (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Reps) 30sOn30sOff (12Min Clock) Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+Legless) – Max Reps Station2: Sandbag Bear Hug (S-KB Goblet Hold 35/50, Rx-SB 75/100) Station3: Box Jump Over (S-AC or Step Over, Rx-20/24) – Max Reps Station4: Wall Sit – Constant Hold *4 Rounds – Record Total Reps Cool Down Side Plank: 2-3x30s Each (30s) Mobilize Kneeling Forearm Stretch (1 Min) Wall 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 Bear Crawl + Back Pedal 2 Min (Partner Rest) PT/SL Glute Bridge/Pull Plus 2×10/10e/10 (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable *IF No Numbers – Suggested 1RM Template: S-65/95, Rx-95/135, Rx+125+/185+ *18 Min Clock – ALL PRETTY – Dip & Drive Conditioning Metcon (AMRAP – Reps) AMRAP7 3 Strict Pull-Ups (S-Ring Row, Rx-Chin, Rx+C2B) 6 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135) 9 Squat Thrust Bar Hop (S-Step) *Record Total Reps (18 Reps Per Round) Cool Down DB E.R. 2-3x10e @ Slow Tempo (30s) *DB WT: 2.5-10# Mobilize Kneeling Lat Stretch (1 Min Each) Lying Hip I/R 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 Sprint Relay 2 Min PT/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 30 Cal RRS 15 Thrusters (S-Bar to 55/75, Rx-65/95) 20 Cal RRS 5 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Ring/Bar MU) *Record Total Rds + Reps Mobilize Lying T-Spine Rotation (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more