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 MB Transfer 2 Min @ 16/20 (Partner Rest) TMC/Air Squat/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 10 Cal RRS 10 G2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 20 Cal RRS 20 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 30 Cal RRS 30 Air Squats (use MB if needed) Record Total Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (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 Spider Lunge + Sprint 2xGlap (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 40 Cal RRS – Switch Every 10 Cals 32 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) – Switch A.N. 24 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. *Record Team Name/Rds + Reps Cool Down Single DB Bear Crawl 3xGym Length (Walk Back) Suggested WT: S-AC, Rx-20+/35+ Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min Each) Lax Ball VMO Smash (1+ Min Each)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 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 Oklahoma Sprint Relay 2 Min (Partner Rest) PVC Halo/Reverse Lunge/Prone Swimmer 2x5e/5e/5 (NR) Strength/Power Strict Press (18 Minutes) Strict Overhead Press 5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold or HBD WT *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/125, Rx+95/155 *18 Minute Clock – (2 Min Rest) – Pick Appropriate WT Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 30 DUBS (S-Singles, Rx-DUBS) 12 Front Rack Lunges (S-BW to 55/75, Rx-65/95, Rx+80/115) 8 Burpee Bar Hops (S-Step) *Record Total Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more