Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/Lateral Lunge/Prone Swimmer 2x5e/5e/5 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+) *Work Through Steps 1-4 to Find A Good Point of Practice *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m) Min2: 20s MAX S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) Min3: Rest *Record Total Reps Cool Down Banded Reverse Fly 2-3×15 (30-60s) Mobilize Static Scorpion Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/SL Glute Bridge/3s Pause Air Squat 2×10/10e/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – Take 2 Min Between Work Sets Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by 3’s DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) Burpee DB Hop (S-Step) *Record Total Reps Cool Down Partner Dead Bug Ladder: 2×2-8 (60s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball VMO Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 3 Bar Muscle Up (S1-5010 RR, S2-Strict PU, Rx-BMU) 6 OHS (S1-Bar, S2-55/75, Rx-65+/95+) 9 Burpee Bar Hop (S-Step) 27 Cal RRS *Record Total Rds + Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each) Foam Roll Lats (1 Min Each) Foam Roll Adductors (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (30s) Hip Halo Air Squat 2×8 w/ 2s Pause (30s) CG DL + Standing Turnover + Rack Rotation 2×5/3/5e @ Bar (30s) Strength/Power Clean (Above Knee Pause) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Muscle Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *60-90s Rest *Suggested WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ 15-Minute Running Clock Core Work Ring Planks: 3x30s (Rest A.N.) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (2 Min Each) Lax Ball QL Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Bridge Reach/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 16 Pull Ups (S-Ring Row/Jumping, Rx-Chin) – Switch A.N. 24 Push Ups (S-Elevated/Knee, Rx-C2F) – Switch A.N. 32 Air Squats (use MB if needed) – Switch A.N. 400m Run – Together *Record Team Name/Rds + Reps Cool Down Partner Kneeling MB Toss 2x10e @ 10+/14+ (60s) Mobilize Static Scorpion Stretch (1 Min Each) Lying Hamstring Stretch (1+ Min Each) Lax Ball Forearm Smash (1+ Min Each)Read more