Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (60s) F-B Arm Circles/Shin Box Rotation/Prone Swimmer 2x10e/10/5 (30s) Conditioning Metcon (Calories) Partner E2MIN 8 Devil Press (S-AC, Rx-20/35, Rx+35/50) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Team Name + Total Cals Cool Down Partner 5 Min Inverted KB Carry (Glap Switch) Suggested WT: S-10/15, Rx-15+/20+ Mobilize Static Scoprion Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball QL Smash (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/TMC/Air Squat 2x5e/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) Strict Overhead Press*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 (Time) 4RFT 6 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) 9 Burpee Bar Hop (S-Step) 12 Air Squat (use MB if needed) *Record Total Time (13MinCap) Mobilize Chest Stretch (1 Min Each) Wall 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 Lateral Shuffle 2 Min (Partner Rest) PT/OHS/SOTS Press 2×10/10/10 (30s) Skill Practice Snatch Balance (5@Bar, 3@LBD, Then 4×3@HBD Technique WT) *Suggested HBD WTs: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Minute Clock – 90s Rest – 2s Pause In Bottom Position Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 16 DB Lunges (S-BW to 20/35, Rx-35/50) Min2: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) Min3: 30s Glute Bridge *Record Total Reps Cool Down Partner Side Bridge Ladder: 2×1-5ea (60s) Mobilize Lateral Highway Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min) Foam Roll Glutes (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 Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-95/135, Rx-125/205, Rx+185/275 *18 Min Clock – 90s Rest – TnG Reps Conditioning Metcon (AMRAP – Reps) AMRAP9 Ascending Ladder by 2’s HSPU (S-Inchworm Walk, S2-Tank Inchworm, Rx-HSPU) RRS Cals *Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Standing Trap 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