Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 F-B Arm Circles/Shin Box Rotation/Pull Plus 2x10e/10/10 (30s) Skill Practice Pull-ups (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 Pull-Up Variation (Sets of 1+) *Work Through Steps 1-4 to Find A Good Point of Practice *Rest Plenty Between Sets Conditioning Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups*DL (S1-AC to 95/135, S2-125/185, Rx-155/225) *HSPU (S-Inchworm Walk, S2-C2F, Rx-HSPU) *Record Time (13MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball QL 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/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 4×3@60-70% or HBD WT) *If no numbers use 1RM template: S-BW to 65/95, Rx-95/135, Rx+125/185 *18 Min Clock – 90s Rest – 3010 Tempo Conditioning Team 12-Min Row Relay (Calories) In Teams of 2-3 Athletes rack up as many calories as possible *Switch Every 12 Cals *Record Total Calories Cool Down Side Plank: 2-3x30s Each (30s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Shoulder E/R 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) OH Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (NR) Conditioning Metcon (AMRAP – Reps) EMOM21 Min1: 8 Thrusters (S-AC to 55/75, Rx-65/95, Rx+80/115) Min2: 30s MAX DUBS (S-Singles) Min3: 30s Sky Dive Hold *Record Total Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Calf Gapping (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