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 – 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/Reverse Lunge/Basic Kip 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 40 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 40 Box Step Ups @ 20/24″ (S1-BW, S2-AC to 20/35, Rx-35/50) – Switch Every 10...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PVC Halo/TMC/Supermans 2x5e/10/10 (30s) Strength/Power Deadlift (20s Clusters) 5@Bar, 5@50%, 3@65%, 3@75%, 2@80%, Then 1-1-1@85%, 1-1-1@85% or HBD WT *20s Cluster *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *Dead Stop Reps w/ Focus On Starting Tension...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Skill Practice Handstand Walk Practice 12-15 Minutes Step 1: Wall Walk 2×2-3 (45-60s) Step 2: 2 Box Pike Walk 2×180 Degrees (60s) Step 3: Kick Up 2 Wall 2×3 (30-60s) Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115 *18 Min Clock – 90s Rest – Complete 8L/Then 8R 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 Athlete Specific Movement Prep Conditioning TBDRead More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 8 Hang Squat Snatch (S-PVC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 2 Reps 40 Cal RRS – Switch Every 10...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