Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (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 2xSpeedLadder: HighKnee/3HopSingleIn/Icky Shuffle PT/Shin Box Rotation/Air Squat 2x/10/10/10 (30s) Strength/Power Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *90s Rest *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115 *Complete 8L/Then 8R – 18 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 DL (S-AC to 65/95,...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/Shin Box Rotation/Wall Angels 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29min) Station1: Burpee Plate Hop – Max Reps Station2: Box Step Overs 20/24″ (S-BW, Rx-20/35, Rx+35/50) – Max Reps Station3: 6′ HS Walk (S-Bear Crawl) – Max Reps...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 Transfer 2 Min @ 16/20 PT/SL Glute Bridge/SA Push Plus 2×10/10e/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 10 Strict Pull-Ups (S1-3010 RR, S2-Kipping PU, Rx-Strict PU, Rx+Bar/Ring MU) – Switch A.N. 20 DB Devil Press (S-AC, Rx-20+/35+) – Switch Every 5...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) F-B Arm Circles/Shin Box Rotation/Air Squat 2x10e/10/10 (NR) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT *3 Reps: Rep1-5s Pause, Rep2-3s Pause, Rep3-1s Pause *IF No Numbers Use 1RM Template:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/PVC Hinge/Basic Kip 2x5e/10/10 (30s) Skill Practice Hang Power Snatch (5@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s)) *Suggested HBD WT: S-15/35 to 55/75, Rx-65/95, Rx+80+/115+ *ALL PRETTY – Focus On Catching w/ *Elbows Locked – 18 Min Clock Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Air Squat 2x/10/10/10 (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 4×8@HBD WT w/ 3010 Tempo) *90s Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *ALL PRETTY – 3010 Tempo – 18 Min Clock Conditioning Metcon (Time) 3RFT 8 Front...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