Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Crab Walk + Sprint 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 3×5@60-70% or HBD WT (1.5-2Min)) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+115/155 *ALL PRETTY – FULL ROM – 18 Minute Clock Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/Shin Box Rotations/Prone Swimmers 2x10e/10/5 (30s) Conditioning Deck of Cards 2019 (AMRAP – Reps) Card is Pulled EMOM25 – Corresponding Number & Suit Determine Exercise Hearts: Air Squats (Use MB If Needed) Clubs: Plate G2OH (S-AC to 15/25, Rx-25/45)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (30s) Hip Halo Standing Fire Hydrant 2x10e (30s) Power Snatch + OHS 2×3+5 @ Bar (30-60s) Strength/Power Snatch (Slow 1st Pull Focus) 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 Split Squat (5e@Bar, 5e@LBD,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Lateral Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (20MinClock) Station1: Assault Bike Cals Station2: HS Walk in 6′ Increments (S-Bear Crawl in Gym Lengths) Station3: Row Cals Station4: Plank Variation Station5: MB Transfer @ 16/20 – Gym Lengths...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – (2 Min Rest)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min (Partner Rest) PT/TMC/SL Wall Reach 2x5e/10/5e (30s) Skill Practice Pistols (15-18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press Up/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *1.5-2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *ALL PRETTY – Dead Stop Reps –...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More