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 PT/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 20 Thruster (S-AC to 55/75, Rx-65/95) – Switch Every 5 30 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 40 Cal RRS – Switch Every 10 Cals *Record Team Name/Rds + Reps Cool Down Partner Sky Dive/Wall Sit 5 Min Switch A.N. Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (2 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/OHS/SOTS Press 2×10/10/10 (30s) Conditioning Metcon (Calories) Partner E90S 5 Power Snatch MAX Cal RRS S-PVC to 55/75, Rx-65/95, Rx+80+/115+ *7 Rounds Each – Record Total Team Cals Cool Down Partner 5 Min Straight Arm Plate Carry (Glap Switch) Suggested Wt: S-10/15, Rx-15/25 Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Deltoid Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) OH Arm Swing/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (NR) Strength/Power Back Squat *5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 1+@85 or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) 45/15 Circuit HSPU (S1-Inchworm Walk, S2-Wall Walk, Rx-HSPU) – MAX Reps DUBS (S-Singles) – MAX Reps Glute Bridge *3 Rounds – Record Total Reps Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Calf Gapping (1 Min Each)Read more