Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 24 Cal RRS 18 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 12 DB Lunge (S-BW to same wt as above) 6 RMU (S1-Burpee RR, S2-Burpee PU, S3-BMU, Rx-RMU) *Record Total Rds + Reps Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax 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

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 5 Min F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 DL (S-AC to 80/115, Rx-105/155, Rx+155/225) 7 Pull-Ups (S1-2010 RR, S2-Jumping, Rx-Chin, Rx+C2B) 10 RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Team Name + Total Rds + Reps Cool Down Partner Dead Bug Ladder: 2×2-10 @ Slow Tempo (60s) Hollow & Controlled Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Forearm Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Reverse Lunge 2×10/10/5e (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) – Pick Appropriate WT Conditioning Metcon (AMRAP – Reps) 30sStations Station1: Wall Sit Station2: Wall Ball (S1-MB Thruster, S2-10/16, Rx-14/20) – Max Reps Station3: Sky Dive Hold Station4: Burpees Plate Hop (S-Step) – MAX Reps 3 Rounds – 30s Between Stations *Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball VMO 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/Frog Jump/Pull Plus 2x5e/10/10 (NR) Skill Practice T2B/HKR (15-18 Minutes ) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): *T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar * Full Grip * Feet Together * IF Proficient at Movement: Build Volume w/ EMOMs Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 6 HSPU (S1-6 Inchworms, S2-3 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU) 10 Box Jumps @ 20″/24″ (S1-Step Up, S2-AC, Rx-20/24) 14 RRS *Record Total Rounds + Reps Cool Down Prone Swimmer: 2-3×8 (60s) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Foam Roll Lats (1 Min Each)Read more