Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Mary Meets The Run (AMRAP – Rounds and Reps) AMRAP25 5 HSPU (S1-Inchworm Walk, S2-Pike Push-Up, Rx-HSPU) 10 Alt Pistols (S1-Alt Lunge, S2-Pistol Variation, Rx-Pistol) 15 Pull-Ups (S-Jumping/Ring Row, Rx-Chin Over Bar) 400m Run *Record Total...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 Banded F-B Run 2xGLap Each (Partner Hold) PT/Air Squat/Wall Angel 2×10/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 Squat Snatch + Max Cal RRS S1-PVC/Bar OHS, S2-AC to 55/75, Rx-65/95, Rx+80+/115+ *5 Rounds Each – Switch Every 2 Min – Record *Total Team Cals Cool Down...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Skip 2xGLap (Partner Rest) F-B Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@80%, 1+@85%) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *20 Minute Clock – (2+ Min Rest) –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Sprint 2 Min PT/Frog Jump/Pull Plus 2×10/10/10 (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 30s) Step 4: Abbreviated to Full...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *ALL PRETTY – Dead Stop Reps – 18 Minute Clock Conditioning Metcon...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 Sprint Relay 2 Min PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 8 Squat Cleans (S-AC to 55/75, Rx-65/95, Rx+95/135) 12 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 16 Burpee Bar Hops (S-Step Over) 400m Run *Record Total Rds + Reps Mobilize Wall Stretch...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/Rev Lunge/Pull Plus 2x5e/5e/10 (30s) Conditioning Partner CF Open 18.1 (AMRAP – Rounds and Reps) AMRAP20 8 T2B (S-Sit Up/HKR) 10 DB Hang Clean & Jerk (S1-AC, S2-20/35, Rx-35+/50+) 14 Cal Row (Ride/Ski Option If Needed) Switch Every Completed...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