Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Strength/Power Back Squat (20 Minutes ) 5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *10s Standing Hold On...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swings/Air Squat/Prone Swimmer 2×10/10/5 (30s) Skill Practice Handstand Walk (15-18 Minutes ) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min (Partner Rest) PT/Lateral Lunge/SL Glute Bridge 2×10/5e/10e (NR) Strength/Power BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *Suggested HBD Wt: S-BW to Bar, Rx-55/75, Rx+65+/95+ *16 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 8 Hang Power...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 7xPartner Rock/Paper/Scissors (2 Burpee Penalty) OH Arm Swings/Air Squat/Supermans 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 10 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 10 DB Goblet Squats (S-BW, Rx-Same Wt As Above) 10 Burpee DB Hops (S-Step, Rx-Jump) 30 RRS *Record Total Rds...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/Frog Jump/Pull Plus 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 60 Cal RRS – Switch Every 10 40 Wall Ball (S1-MB Thruster, S2-AC WB, Rx-14/20 WB) – Switch Every 10 20 T2B (S1-Sit Up, S2-HKR,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frankenstein + Butt Kick 2xGLap (Partner Rest) F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Strength/Power Back Squat (5-3-1s Pause ) *5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *Work Set Pauses:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Laddder 2×2-8 (30s) PT/Reverse Lunge/Basic Kip 2×10/5e/10 (30s) Skill Practice Split Jerk (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT) *IF No Numbers – Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+115+/185+ *Technique Focus – Vertical Dip & Drive *18 Min Clock – 90s...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-65/95, Rx-125/185, Rx+155/225 *20 Min Clock – 2 Min Rest Conditioning Team 10-Min Sled Relay (AMRAP...Read More