Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Basic Kip 2×10/10/10 (NR) Strength/Power Split Squat (5e@Bar, 5e@LBD WT, 3x8e@HBD WT) *Suggested HBD WT: S-Bar 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – 3010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX T2B (S1-Sit Up, S2-HKR, Rx-T2B) Min2: Row Cals (S-7/9, Rx-9/11, Rx+11/13) Min3: Rest *Record Total Reps Cool Down Side Plank 2-3x30s Each (30s) 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 7x Partner Rock/Paper/Scissors (2 Burpee Penalty) F-B Arm Circles/SL Wall Reach/SA Push Plus 2x10e/5e/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 (25MinClock) 4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50) 8 Alt DB Snatch (S-BW to AC, Rx-20/35, Rx+35/50) 12 Burpee DB Hops (S-Step) 18 Cal RRS *Rollover Rounds – 2 Min Between AMRAPS *Record Total Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (2 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Lateral Lunge/Pull Plus 2×10/5e/10 (NR) Conditioning Metcon (Calories) Partner E2MIN 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Team Name + Total Cals Cool Down Partner Dead Bug Ladder 2-3×2-8 (60s) Stay HollowRead more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PT/Air Squat/Prone Swimmer 2×10/10/5 (NR) Strength/Power Bent Over Row ( 8@Bar, 5@LBD WT, Then 3×8@HBD WT w/ 3010 Tempo) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – Maintain Tempo Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP7 Squat Clean Up by 3’s (S-AC to 55/75, Rx-65/95, Rx+95/135) 35 DUBS (S1-35 Singles, S2-20 DUBS, Rx-35 DUBS) *Record Total Rds + Reps Cool Down Partner Side Bridge Ladder 2×1-5 Each (30s) Mobilize Kneeling Forearm Stretch (1 Min) Wall Stretch (1+ Min Each) Lax Ball Calf Gapping (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