Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Skip + Bear Crawl 2 Min (Partner Rest) PVC Halo/Bridge Reach/Air Squat 2x5e/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75%) *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 w/ Elbows High Conditioning Metcon (Time) For Time 50 Cal RRS (S-40 Cals) 40 Wall Ball (S1-MB Thruster, S2-AC WB, Rx-16/20) 30 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 20 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 10 HSPU (S1-Inchworm Walk, S2-5 Wall Walk, Rx-Kipping HSPU, Rx+Strict HSPU) *Record Time (15MinCap) 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 Lateral Shuffle 2 Min (Partner Rest) OH Arm Swings/TMC/3s Pause Air Squat 2×10/10/5 (NR) Skill Practice Pistols (15-18 Minutes) Pistol/SL Squat Practice 15-18 Minutes 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 8 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) Min2: 30s Max Burpee Bar Hop (S-Step) *Record Total Reps Cool Down Banded Curls 2-3×15 @ HBD Band (30-60s) Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Glute Rotations (2 Spots Per Side/10 Movements Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Strength/Power Hang Power Clean (5@Bar, 3@LBD WT, Then 4×3@HBD WT) *Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *15 Min Clock – 90s Rest – Technique Focus Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP9 4 Strict Pull-Ups (S1-3010 Ring Row/Jumping, S2-Kipping PU, Rx-Strict Chin, Rx+Strict C2B) 12 DB Hang C&J (S-AC to 20/35, Rx-35/50) 20 Air Squats (use MB if needed) *Record Total Rds + Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) 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

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Conditioning Prime Time DT (AMRAP – Rounds and Reps) AMRAP21 12 DL 20 Cal RRS or 400m Run 9 Hang Power Clean 20 Cal RRS or 400m Run 6 S2OH 20 Cal RRS or 400m Run *S-AC to 65/95, Rx-80/115, Rx+105/155 *Record Total Rds + Reps (100m=5 Reps) Cool Down Flutter Kicks: 3x30s (30s) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (2 Min Each) Lax Ball QL Smash (1 Min Each)Read more