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 + Back Pedal 2xGLap (Partner Rest) PT/3s Pause Air Squat/Basic Kip 2×10/5/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 9 Thruster (S-Bar to 55/75, Rx-65/95, Rx+80/115) 12 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 15 Cal RRS 600m Run *Record Total Rds + Reps Cool...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/OHS/SOTS Press 2×10/10/10 (30s) Prone Swimmers 2×5 @ Slow Tempo (30s) Snatch Grip DL + BTN Push Press 2×5+5 @ Bar (30-60s) Strength/Power Power Snatch (15-Minute Running Clock) 3@Bar, 3@50%, 2@60%, Then With Remaining Time Work Up to HBD 1’s *60-90s Rest between singles *Suggested HBD WT:...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 PVC Halo/Lateral Lunge/Wall Angel 2x5e/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%) Strict Overhead Press*Last Set has 10s OH Hold *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min F-B Arm Swings/Shin Box Rotation/SA Push Plus 2×10/10/10e (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 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