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 Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1 Min) Lying Hamstring Stretch (1 Min)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swing/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN 15 Cal RRS MAX Crab Walk (S-Bear Crawl, Rx-Crab Walk, Rx+HSW) – 6′ Increments *5 Rounds Each – Switch Every 2 Min *Record Team Name + Reps Cool Down Partner 5 Min Static Hold Series (Switch A.N.) Sky Dive/Wall Sit Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Standing Trap Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (NR) Strength/Power Floor 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-80/125, Rx+95+/155+ *20 Minute Clock – (90s Rest) – Pick Appropriate WT Conditioning Metcon (AMRAP – Reps) 30sIntervals Station1: Pull-Ups (S-RR/Jumping, Rx-Chin) Station2: Push-Ups (S-Knee/Elevated, Rx-C2F) Station3: Air Squats (use MB if needed) *4 Rounds – 30s Between Intervals – Vest Rx+ Open *Record Total Reps Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Bridge Reach/3s Pause Air Squat 2×10/10/5 (30s) Skill Practice Hang Clean (5@Bar, 3@50%, 2@60%, Then 4×2@70-75% ) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *16 Min Clock – 90s Rest – Tech Focus Conditioning Metcon (Calories) AMRAP12 Max Cal RRS Every 2 Min Complete 4 TGU S-BW to AC, Rx-20/35, Rx+35/50 *Record Total Cals Cool Down Hollow Holds: 3-4x20s (40s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Snatch Grip Deadlift (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT *If no numbers use 1RM template: S-95/135, Rx-115/185, Rx+155+/225+ *20 Min Clock – 90s Rest – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) Min2: 30s MAX DUBS (S-Singles) *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more