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 F-B Arm Circles/TMC/3s Pause Air Squat 2x10e/10/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP26 60 Cal RRS – Switch Every 10 50 DUBS (S-Singles) – Switch A.N. 40 Alt DB Snatch (S-AC to 20/35, Rx-35/50) – Switch...Read More

Bluprint Fitness – CrossFit Warm-up McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Prone Swimmers 2×8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Use Your Imagination *https://www.bluprintfit.com/how-to-workout-on-vacation/ *https://www.bluprintfit.com/do-you-even-wod-travel-workouts/ *https://www.bluprintfit.com/do-you-even-travel-shortcut-workouts/ Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Hip Lat Stretch (1 Min Each) Pigeon Pose (2 Min)Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/Frog Jump/Banded Rev Fly 2×10/10/10 (30s) Strength/Power Strict Press (8@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) Strict Overhead Press*IF No #’s Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *15 Min Clock – 90s Rest – ALL PRETTY Conditioning Choose 1...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 minutes ) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest...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) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift TEST: 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+% *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *25 Min Clock * 2-3 Min...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) PT/TMC/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – MAX Cals Station2: Lying Plate Hold (S-15/25, Rx-25/45) – Constant Hold Station3: DB Alt Step Up (S-BW to 20/35, Rx-30/50) – Max Reps Station4: Glute...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 2xSpeedLadder: HighKnees/L-Scissor Kick/R-Scissor Kick F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 3 Thrusters (S-AC to 55/75, Rx-65/95, Rx+80/115) 6 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 9 Cal RRS *Switch Every Completed Round *Record Team Name/Total Rds + Reps Cool...Read More