Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power Good Mornings (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – 3010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by 2’s Alt Pistols (S1-BW Lunge, S2-DB Lunge, Rx-Pistols) Alt DB Snatch (S-AC to 20/35, Rx-35/50) *Record Total Reps Cool Down Partner Plank Tap-Out Ladder: 2-3×2-10 (60s) – Stay Square Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball VMO 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 7x Partner Rock/Paper/Scissors (2 Squat Thrust Penalty) PT/TMC/Air Squat 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 8 Thruster (S-AC to 55/75, Rx+65/95, Rx+80+/115+) 8 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) 8 Burpees (Jump & Clap) 20 Cal RRS *Record Total Rds + Reps Cool Down Side Planks: 3x30s Each (30s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (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

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/Reverse Lunge/Prone Swimmer 2x10e/5e/5 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 8 Devil Press (S-AC, Rx-20/35, Rx+35/50) Max Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Cool Down Partner 5 Min Glute Bridge/Plank Hold Switch A.N. Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more