Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 5 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 10 Push-Ups (S1-Floor Press, S2-Elevated/Knee, Rx-C2F) 15 Air Squats (use MB if needed) 20 Cal RRS *Record Total Rds + Reps Cool Down Wall Angels 2-3×10 @ Slow Tempo (30s) Mobilize Chest Stretch (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – Zone Sweat Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/TMC/Air Squat 2×10/10/10 (NR) Conditioning 12 Days of Bluprint 2019 (Time) Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song Sequence: 1, then 2/1, then 3/2/1, then, 4/3/2/1, etc. 100m Run 2 Pull-Up (S-Ring Row/Jumping, Rx-Chin/C2B, Rx+BMU) 3 Front Squat (Z-KB Goblet Squat, S-AC, Rx-65/95, Rx+95/135) 4 Power Clean (Z-KB Pull & Catch, S-AC, Rx-65/95, Rx+95/135) 5 Push-Up (S-Knee, Rx-C2F, Rx+HSPU) 6 Alt Lunge @ BW Alt 7 DB Snatch (S-AC to 20/35, Rx-35/50) 8 T2B (Z-Sit Up, S-HKR, Rx-T2B) 9 Burpee 10 Hang DB C&J (S-AC to 20/35, Rx-35/50) – 4 Each 11 Air Squat (use MB if needed) 12 DL (S-AC, Rx-65/95, Rx+95/135) *Record Time Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Shoulder E/R Smash (1...Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) 1x Hip Halo Activation Series Skill Practice Pick a skill to practice for 15-20 minutes. Rest A.N. Conditioning Metcon (Calories) EMOM12 Min1: 30s MAX Cal RRS Min2: 30s High Plank Record Total Cals Cool Down DB Hammer Curls 3×10 (60s) Suggested WT: S-10/15, Rx-15+/20+ Mobilize Lateral Highway Stretch (1 Min Each) Kneeling Hip Flexor stretch (1 Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat *5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75-80% or HBD WT w/ 2s Pause *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 (Calories) *Team 12-Min Row Relay In Teams of 2-3 Athletes rack up as many calories as possible *Switch Every 12 Cals *Record Team Name + Total Calories Cool Down DB E.R. 2-3×10 @ 2.5-10# (30s) 3010 Tempo Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (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