Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 1×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min *Rest – FULL...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 Open Warm-up 3 Min Run/Row/Ride/Ski Hip Halo Activation Series PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s) Athlete Specific Movement Prep Conditioning Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PVC Halo/Rev Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 400m MB Transfer @ 16/20 – Switch Every 100m 30 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch A.N. 20 Box Step Overs 20/24″ (S-BW to AC, Rx-20/35, Rx+35/50)...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 Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Overhead Squat (Work Up to 1RM) 5@Bar, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@95-100%, 1@100-105% (if Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *22 Minute Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Reverse Bear Crawl 2xGLap (Partner Rest) F-B Arm Circles/Frog Jump/Wall Angels 2x10e/10/10 (30s) Skill Practice Toes-To-Bar (15-18min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power Push Press (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT) * Cycling Focus *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest -Upright Torso Focus Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10...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