Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press-Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *20 Minute Clock – (2 Min Rest) – ALL PRETTY Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Skill Practice HSPU Practice (15-18 Min) 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 F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Conditioning Metcon (Time) Interval 5k Run Pick a route to complete 5 kilometers (3.2 miles) distance Intervals Should Be 3 Min Run/1 Min Walk *Record Time Cool Down Accumulate 3 Minutes In A High Plank STAY HOLLOW – Rest A.N. Mobilize...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 1 20 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch A.N. 30 Wall Ball (S1-MB Thruser, S2-AC, Rx-16/20) –...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) PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s) Strength/Power Back Squat (1s Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% w/1s Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *20 Minute Clock –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) F-B Arm Circles/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice Toes-To-Bar (15-18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Split Squat (5e@Bar, 5e@LBD WT, 3x8e@HBD WT ) *1.5 Min Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 DL...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/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP25 9 Pull-Up (S-Jumping/RR, Rx-Chin) 15 Push-Up (S-Knee/Elevated, Rx-C2F) 21 Air Squat (use MB if needed) 600m Run Rx+ 14/20 Vest Option *Record Total Rds + Reps Mobilize Chest...Read More