Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – MAX Cals Station2: Goblet Hold (S-20/35, Rx-35/50) – Constant Hold Station3: Burpee BJO at 20″/24″ (Step Over Ok) – MAX Reps Station4: Sky Dive Hold – Constant Hold Station5: MB Transfer at 16/20 – MAX GLengths *3 Rounds – 1 Min Between Stations – Record Total Reps Mobilize Banded OH Stretch (1 Min Each) Pigeon Pose (2 Min Each) Foam Roll Adductors (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) – Switch A.N. 16 DL (S1-AC to 95/135, S2-125/185, Rx-155+/225+) – Switch Every 4 24 Cal RRS – Switch Every 12 *Record Team Name/Rds + Reps Cool Down Partner 5 Min Plate Zercher Carry (Glap Switch) Suggested WT: S-15/35, Rx-25+/45 Mobilize Kneeling Forearm Stretch (1+ Min) Static Scorpion 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

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2×10/10/10 (30s) Strength/Power Overhead Squat ( 5@Bar, 5@50%, 3@60%, Then 3×3@70% w/ 3010 Tempo) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+105+/155+ *18 Min Clock – 2 Min Rest – FULL ROM Conditioning Metcon (Time) 4RFT 10 C2F Push-Up (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F, Rx+HSPU) 15 Air Squat (use MB if needed) 60 DUBS (S1-60 Toe Taps/Singles, S2-40 DUBS, Rx-60 DUBS) *Record Total Time (13MinCap) Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball Calf Gapping (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PVC Halo/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Skill Practice Toes-To-Bar (15-18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar * Full Grip * Feet Together * *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Death by Clean & Jerk (AMRAP – Rounds and Reps) 12 EMOM C&P Increasing 1 Rep Each Minute 12 Round Cap: IF all rounds are not completed, complete as many bar facing burpees for remaining time. Record Highest Complete Round (Round) + Burpees (Reps) Tie Breaker – IF 12 Rounds Completed = Time Finished (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) Mobilize Forearm Chest Opener (1 Min Each)...Read more