Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Toss 2 Min @ 16/20 PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Push Press (Strength Ladder ) 7@Bar, 6@50%, 5@60%, 4@70%, 3@75%, 2@80%, 1@85% or HBD WT *If no numbers use 1RM template: S-65/95, Rx-95/135, Rx+105+/155+ *20 Min Clock – 90s Rest – Vertical Dip & Drive Conditioning Toni (Time) 2RFT 13 G2OH (S-Bar to 65/95, Rx-80/115, Rx+95/135) 19 Cal RRS 90 DUBS (S1-Singles, S2-45 DUBS, Rx-90 DUBS) *Record Time (10MinCap) Mobilize Lateral Highway 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

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Black Mamba (AMRAP – Rounds and Reps) AMRAP24 2 DL (S-AC, Rx-155/225) 5 Push-Ups (S-Knee/Elevated, Rx-C2F) 7 T2B (S-HKR/Sit-Up, Rx-T2B) 18 Cal RRS At Minute 8 – Complete 41 Air Squats *Record Total Rds + Reps In Honor of Kobe Bryant 2 Gold Medals 5 NBA Championships 7 MVP’s (1 reg season, 2 finals, 4 Allstar) 8 Number (1996-2006) 18 All-Star Appearances 24 Number (2006-2016) 41 Age of Passing “The most important thing is to try and inspire people so that they can be great at whatever they want to do.” – Black Mamba Mobilize Kneeling Lat Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Rhomboid 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 2xSpeedLadder: High Knees/2FootHop/Icky Shuffle F-B Arm Circles/SL Wall Reach/Frog Jump 2x5e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 10 Box Step Overs 20″/24″ (S1-BW to 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 Plank Tap-Out Ladder: 2-3×2-10 (60s) Stay Square Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more