WOD

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski 2xSpeed Ladder: HighKnees/2In2OutHop/Icky Shuffle PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s) Carries Back Rack Carry (Swing Straps) ([email protected],... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) OH Arm Swings/Reverse Lunge/SA Push Plus 2×15/5e/10e (30s) Conditioning Metcon (AMRAP –... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (30s) Hip Halo Lateral Walk 2x12e (30s) Snatch Turnover Drill + OHS 2×3+3 (30s)... Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PT/Shin Box Rotation/Basic Kip 2×10/5e/10 (30s) Conditioning... Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min McKenzie Press Up/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power Sumo Deadlift (18 Min Clock... Read More

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... 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... 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... Read More