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 Skip + Frankenstein 2xGLap (Partner Rest) PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *20 Min Clock w/ 2-3 Min Between Heavy Sets *Focus on Tension in...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swings/Lateral Lunge/Wall Angel 2×10/5e/10 (30s) Skill Practice Rope Climb (15 Minutes ) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) *Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground *Option 2: Sets of 2-3...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 (NR) Strength/Power Back 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-125/185, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL...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 MB Toss 2 Min @ 16/20 PT/Air Squat/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 1000m Row/Ski or 50 Cal Bike 30 Air Squat (use MB if necessary) 20 Power Cleans (S-AC to 65/95, Rx-95/135) 10 HSPU (S1-Inchworm Walk, S2-C2F, Rx-HSPU) *Record Total...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/16+ PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 Squat Thrust Pull-Ups (S-ST RR, Rx-ST PU, Rx+BMU/RMU) MAX Cal RRS *Switch Every 2 Min – 5 Rounds Each *Record Total Team Cals Cool Down Partner Kneeling...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 + Back Pedal 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (Strength Ladder 6-1) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *20 Min Clock w/ 2-3 Min Between...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PT/Frog Jump/Pull Plus 2×10/10/10e (30s) Skill Practice Toes-To-Bar (15-18 Min) 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 (if applicable):...Read More