Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/SL Wall Reach/Prone Swimmer 2x5e/5e/5 (30s) Skill Practice Pull-ups (15-18 Minutes ) *Step 1: Banded Lever 2×3-5 (Rest 60s) *Step 2: Basic Kip 2×10 (Rest 60s) *Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) *Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+) *Work Through Steps 1-4 to Find A Good Point of Practice *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 45s Sandbag G2OS (S-KB 35/50, Rx-75/100) Min2: 45s Max Cal Assault Bike Min3: Rest *Record Total Reps Cool Down Pilates Sit-Ups: 2-3×10 @ Slow Tempo (60s) Mobilize Kneeling Lat Stretch (1 Min Each) Lying Hip I/R 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 Sprint Relay 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-Bar 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90-120s Rest Conditioning Metcon (AMRAP – Reps) AMRAP9 Ascending Ladder by 2’s Front Rack Lunge (S-BW to 55/75, Rx-65/95) Burpee Bar Hops (S-Step) *Record Total Reps Cool Down DB E.R. 2-3x10e @ Slow Tempo (30s) Suggested WT: 2.5-12# Mobilize Forearm Chest Opener (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 Squat Thrust Ladder 2×1-4 (30s) OH Arm Swings/TMC/Air Squat 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Burpee Plate Hop – Max Reps Station2: Box Step Up 20/24″ (S-BW to AC, Rx-20/35, Rx+35/50) – Max Reps Station3: Glute Bridge – C Station4: Bear Crawl (Rx+6′ Increment HSW) – Max GLengths Station5: Row – Max Cals *3 Rounds – 1 Min Between Stations – Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (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