Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 PT/SA Push Plus/Hover Hold 2×10/10e/20s (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 5 DB Thruster (S-AC, Rx-20/35, Rx+35/50) 7 T2B (S-Sit Up/HKR, Rx-T2B) 9 RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Team Name + Total Rds + Reps Cool Down Partner Plank Tap-Out Ladder 3×2-10 (60s) Stay Square Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR) Strength/Power Back Squat ( 5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Time) 3RFT 20 Cal RRS 10 HSPU (S1-Inchworm Walk, S2-C2F, Rx-Kipping, Rx+Strict) 5 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+105+/155+) *Record Time (13MinCap) Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor 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 Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Skill Practice Power Snatch (16 Min) Power Snatch + OHS: 3+3@Bar, 2+3@50%, 2+2@60%, Then 3×2+1@65-70% or HBD WT *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – Form Focus Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 4 Muscle Ups (S1-3010 RR, S2-Kipping PU, S3-Strict PU, Rx-Bar/Ring MU) 8 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 12 Air Squats (use MB if needed) *Record Total Rds + Reps Cool Down Partner Side Bridge Ladder 2×1-5 Each (60s) Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Standing Trap Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/Shin Box Rotation/Superman 2x5e/10/10 (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT w/ 3010 Tempo) *Suggested HBD WT: S-Bar 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – 3010 Tempo Conditioning Team 12-Min Assault Bike Relay (Calories) In Teams of 2-4 Athletes rack up as many calories as possible *Switch Every 30s *Record Total Calories Cool Down BB Skull Crusher 2-3×10 @ Slow Tempo (60s) Suggested WT: S-15/35, Rx-35/45 Mobilize Foam Roll Quads (1 Min Each) Static Scorpion Stretch (1 Min Each) Wall Stretch (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