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 MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 60 Cal RRS – Switch Every 10 40 Wall Ball (S1-MB Thruster, S2-AC WB, Rx-14/20 WB) – Switch Every 10 20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. *Record Team Name/Rds + Reps Cool Down Partner Kneeling MB Toss 2x10e (Partner Throw) Suggesed WT: 10+/14+ Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frankenstein + Butt Kick 2xGLap (Partner Rest) F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Strength/Power Back Squat (5-3-1s Pause ) *5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *Work Set Pauses: Rep1=5s, Rep2=3s, Rep3=1s *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) AMRAP2’s 4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50) MAX Burpee DB Hop *4 Rounds – 1 Min Rest Between AMRAPS *Record Total Burpee Reps Mobilize Kneeling Lat Stretch (1 Min Each) Lying Hip I/R 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 Frog Jump Laddder 2×2-8 (30s) PT/Reverse Lunge/Basic Kip 2×10/5e/10 (30s) Skill Practice Split Jerk (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT) *IF No Numbers – Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+115+/185+ *Technique Focus – Vertical Dip & Drive *18 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 6 Strict Pull-Up (S1-3010 RR, S2-Kipping PU, Rx-Strict Chin, Rx+Strict C2B) 10 Pistols (S1-Pistol Variation, S2-Alt Lunge, Rx-Alt Pistol) 14 Cal RRS *Record Total Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-65/95, Rx-125/185, Rx+155/225 *20 Min Clock – 2 Min Rest Conditioning Team 10-Min Sled Relay (AMRAP – Reps) Max GLaps – Switching Every GLap (Teams of 2-4) Push Sled: S-30/50, Rx-50/90, Rx+70/110 Pull Sled: S-45/70, Rx-70/90, Rx+90/135 Record Total Gym Laps Cool Down Wall Angels 2-3×10 (30s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)Read more