Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Strength/Power Back Squat (20 Minutes ) 5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *10s Standing Hold On Last Rep of Each Work Set *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Time) 5RFT 8 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 40 DUBS (S1-40 Singles, S2-20 DUBS, Rx-40 DUBS) *Record Time (10MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1+ Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swings/Air Squat/Prone Swimmer 2×10/10/5 (30s) Skill Practice Handstand Walk (15-18 Minutes ) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up to Walk (OR Various Progressions) *Each progression should be 80% mastered before moving to the next. Conditioning Metcon (Calories) AMRAP11 Max Cal RRS Every 3 Min: Complete Assigned Burpee Plate Hops (S-7, Rx-10, Rx+13) (Burpee Minute: 0-3-6-9) *Record Total Cals Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat 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 Relay 2 Min (Partner Rest) PT/Lateral Lunge/SL Glute Bridge 2×10/5e/10e (NR) Strength/Power BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *Suggested HBD Wt: S-BW to Bar, Rx-55/75, Rx+65+/95+ *16 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 8 Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) Min2: 8 S2OH (Same As Above) Min3: 30s Air Squat (use MB if needed) – MAX Reps *Record Sum of Top 3 Air Squat Rounds Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball 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 7xPartner Rock/Paper/Scissors (2 Burpee Penalty) OH Arm Swings/Air Squat/Supermans 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 10 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 10 DB Goblet Squats (S-BW, Rx-Same Wt As Above) 10 Burpee DB Hops (S-Step, Rx-Jump) 30 RRS *Record Total Rds + Reps Cool Down Hollow Holds 3-4x20s (40s) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Glute Rotations (2 Spots Each/10 Movements)Read more