Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/5e/5 (30s) Skill Practice Handstand Push-ups (15-18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×2@70-75% w/2s Pause) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Metcon (Time)...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 Bear Crawl + Transfer 2 Min @ 16/20 PT/SL Wall Reach/Pull Plus 2×10/5e/10 (NR) 3s Pause Air Squats 2×5 (30s) Conditioning CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersRMU (S1-Burpee RR, S2-Burpee PU,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circles/Lateral Lunge/Basic Kip 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 40 Cal RRS – Switch Every 10 Cals 30 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 20 Power Cleans (S-AC to 65/95, Rx-80/115, Rx+105+/155+)...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 Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute Clock – 2 Min Rest –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/SL Glute Bridge/Frog Jumps 2x5e/10e/10 (30s) Skill Practice Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT (90) *IF No Numbers Use HBD WT: S-PVC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – Slow 1st Pull Focus w/ Full...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Skip + Back Pedal 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@90-100% *IF No Numbers Use 1RM Template: S-65/95, Rx-80/135, Rx+95+/185+ *18 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 15 Thrusters (S-AC to 55/75, Rx-65/95) 15 Burpee Bar Hops (S-Step Over) 800m Run (S-800m Row) *Record Total Rds + Reps Cool Down Hollow...Read More