Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min (Partner Rest) PT/TMC/Lateral Lunge 2×10/10/5e (NR) Strength/Power Deadlift DL: 5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 2@85% or HBD WT *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *18 Minute Clock – 2 Min Rest – DEAD STOP REPS...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/SL Glute Bridge/Frog Jump 2x10e/10e/10 (30s) Skill Practice Pistol Practice 12-15 Minutes 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4. Box Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Burpee Ladder 2×1-4 (30s) PT/Air Squat/Pull Plus 2×10/10/10 (30s) Strength/Power Bent Over Row (8@Bar, 5@LBD WT, Then 3×8@HBD WT w/3010 Tempo) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – Maintain Tempo Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 8...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 – 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 PT/TMC/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN 1 Min HS Walk (S-Gym Length Bear Crawls, Rx-6′ Increment HS Walks) 1 Min Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Team Name/Team...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@70-75% ) *Or HBD WT IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 18 Minute Clock – 2 Min Rest –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 1×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min *Rest – FULL...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