Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Strength/Power Hang Power Clean (5@Bar, 3@LBD WT, Then 4×3@HBD WT) *Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *15 Min Clock – 90s Rest – Technique Focus Conditioning Metcon (AMRAP – Rounds and...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 Relay 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Conditioning Prime Time DT (AMRAP – Rounds and Reps) AMRAP21 12 DL 20 Cal RRS or 400m Run 9 Hang Power Clean 20 Cal RRS or 400m Run 6 S2OH 20 Cal RRS or 400m Run...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 1 16 Burpee Bar Hops – Switch Every 4 32 Air Squats...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 + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Back Squat Back Squat: 5@Bar, 5@50%, 5@60%, 3@70%, Then 3×2@75-80% w/ 1s Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) F-B Arm Circles/Lateral Lunge/SA Push Plus 2x10e/5e/10e (NR) Skill Practice Handstand Push-ups (15-18 Min) HSPU Practice: 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power BB RDL (8@Bar, 5@LBD WT, Then 3×8@HBD WT) Romanian Deadlift*Suggested HBD WT: S-Bar to 80/115, Rx-105/155, Rx+125+/185+ *15 Min Clock – 90s Rest – 3010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 12 DB Lunges...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