Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Bridge Reach/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S1-16 RR, S2-16 PU, Rx-8 Bar/Ring MU) – Switch A.N. 16 Box Step Overs (S-BW-AC, Rx-20/35, Rx+35/50) – Switch Every 8 32 Cal RRS – Switch Every 16 *Record Team Name/Rds + Reps Cool Down Partner Plank Tap-Out Ladder 2×2-10 (60s) Mobilize Static Scorpion Stretch (1 Min) Lying T-Spine Rotation (1 Min Each) Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Back Pedal 2 Min (Partner Rest) F-B Arm Swings/Scorpion Kicks/Superman 2×15/10/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75%, 1+@80% ) *1.5-2 Min *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 18 Minute Clock Conditioning Metcon (Time) 4RFT 10 OHS (S-PVC to 55/75, Rx-65/95, Rx+80/115) – Use MB IF Necessary 10 Bar Facing Burpee (S-Step) *Record Time (14MinCap) Mobilize Wall Stretch (1+ Min Each) Chest Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Skill Practice Gymnastic or Butterfly Kip (15 Min) 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 – Rounds and Reps) AMRAP9 10 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) 10 SA OH Lunge (Same DB As Above – 5e) 50 DUBS (S1-50 Singles, S2-25 DUBS, Rx-50 DUBS) *Record Total Rds + Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Foam Roll Calves (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Banded Lateral Shuffle 2xGLap (Partner Hold) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD) *1.5-2 Min *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – ALL PRETTY – 20 Minute Clock Conditioning Metcon (Calories) EMOM12 Min1: 24′ HS Walk (S1-72′ Bear Crawl, Rx-24′ HSW, Rx+48′ HSW) Min2: 60s RRS Cals Min3: Rest *Record Total Calories Mobilize Lateral Highway Stretch (1 Min Each) Wall 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 Toss 2 Min @ 16/20 F-B Arm Circles/Frog Jumps/SA Push Plus 2x10e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 9 HSPU (S1-Inchworm Walk, S2-C2F Push Up, S3-5 HSPU, Rx-9 HSPU) 15 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 21 Cal RRS 75 DUBS (S-Singles) *Record Total Rounds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Standing Trap Smash (1+ Min Each)Read more