Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 OH Arm Swings/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner E2MIN Max Unbroken Muscle Ups + Max Cal RRS S1-HKR, S2-Chin Over Bar, S3-C2B, Rx-Bar/Ring MU *5 Rounds Each – Switching Every 2 Min *Records...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/TMC/SA Push Plus 2×10/10/10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@85%, 1+@85-90) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *ALL PRETTY – 1.5-2 Min Rest – 18 Minute Clock Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Lateral Lunge/Wall Angel 2x5e/5e/10 (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 5....Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotations/Basic Kip 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 3×3@70-75% or HBD) *2010 Tempo *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *ALL PRETTY – 2 Min Rest – 18 Minute...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 F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP25 400m Run 25 Cal RRS 20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) 10 Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Burpee Bar/Ring MU) *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2×10/10/10 (30s) Muscle Snatch 2×5 @ Bar (30-60s) Strength/Power Power Snatch + OHS (3+3@Bar, 3+3@50%, 2+2@60%, Then 4×1+2@HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Halting Clean Grip Deadlift (3...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 2xLadder Drills: HighKnee/3HopSingleIn/Icky Shuffle PT/SL Glute Bridge/Basic Kip 2×10/10e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 20 Box Step Overs @ 20/24″ (S-BW, Rx-20/35, Rx+35/50) – Switch Every 10 600m Run – Together *Record Total...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/TMC/Frog Jump 2x5e/10/10 (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+105+/155+ *ALL PRETTY – 2 Min Rest – 18 Minute...Read More