Work out of the Day – BluPrint Fitness
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Work out of the Day

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Air Squat Ladder 2×2-8 Up by 2’s (60s Rest) Basic Kip/TMC/HS Hold 2x10e (30s) Conditioning Metcon...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3-5 Minutes McKenzie Press Up/SL Wall Reach/3s Pause Air Squat 2×10/5e/5 (No Rest) Strength/Power Back...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (30s) Strength/Power Hang Power Clean...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Sprint Relay w/ 1 Burpee Start 3 Min (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/5e/10e (No...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Thruster Ladder: 2×2-8 @ 10+/16+ (30s) Foward-Back Arm Swings/SL Wall Reach/Basic Kip 2x10e/5e/10 (30s) Conditioning...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Butt Kicks + Lateral Slide 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) TD...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/OHS/Basic Kip 2x10e (30s) Conditioning Metcon (Weight) E2MIN (20-Min) 1 Squat Snatch (S-PVC...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 by 2’s (60s) PVC Halo/TMC/SL Glute Bridge 2x5e/5e/5e (No Rest) Strength/Power Back...
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CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Back Pedal + Stiff-Legged Bear Crawl 3 Min (Partner Rest) PT/Lateral Lunge/Pull Plus...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Inchworm/Air Squats 2×10/5/10 (No Rest) Strength/Power Deadlift (5@Bar,...
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