Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min (Partner Rest) PT/SL Glute Bridge/Pull Plus 2×10/10e/10 (30s) Strength/Power Split Squat (5e@Bar, 5e@LBD WT, Then 3×8@HBD WT) *IF No Numbers Use HBD Wts: S-Bar to 45/55, Rx-65/95, Rx+80+/115+ *18 Min Clock – 90s Rest – ALL PRETTY Conditioning Metcon (Time) 3RFT 7...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 Lateral Shuffle 2 Min (Partner Rest) PT/OH Lunge/Basic Kip 2×10/5e/10 (30s) Wall Angels 2×10 (30s) Conditioning Stationary 16.1 (AMRAP – Reps) 20-Min AMRAP 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Bar Facing Burpees (S-Step Over) 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Pull-Ups (S-Pull-Up...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min (Partner Rest) PT/OH Lunge/Basic Kip 2×10/5e/10 (30s) Wall Angels 2×10 (30s) Conditioning Stationary 16.1 (AMRAP – Reps) 20-Min AMRAP 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Bar Facing Burpees (S-Step Over) 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Pull-Ups (S-Pull-Up...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 Transfer @ 16/20 2 Min (GLap Switch) PT/SL Wall Reach/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Push-Ups (S1-Elevated/Knee, Rx-C2F, Rx+Ring Dip) 6 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 9 Box Jumps (S-AC, Rx-20/24) Switch Every Completed Round *Record Team...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@70%, 3@70-75% ) *2010 Tempo *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – 2 Min Rest – FULL DEPTH...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest) F-B Arm Circles/Lateral Lunge/Prone Swimmer 2x10e/5e/5 (30s) Skill Practice Handstand Push-ups (15-18 Minutes) 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 to Horizontal Kip...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *3010 Tempo *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *20 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