Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 1 16 Burpee Bar Hops – Switch Every 4 32 Air Squats – Switch Every 8 100 DUBS (S-Singles) – Switch A.N. *Record Total Rds+Reps Cool Down Partner 5 Min Plate Farmer Carry (GLap Switch) Suggested WT: S-15/25, Rx-25/45 Mobilize Kneeling Forearm Stretch (1 Min) Static Scorpion Stretch Stretch (1 Min Each) Lax Ball Glute Rotations (2 Spots Per Side/10 Movements 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) PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Back Squat Back Squat: 5@Bar, 5@50%, 5@60%, 3@70%, Then 3×2@75-80% w/ 1s Pause *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 Conditioning Metcon (Time) 3RFT 7 S2OH (S-AC to 55/75, Rx-65/95, Rx+80/115) 14 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 21 RRS *Record Time (13MinCap) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) F-B Arm Circles/Lateral Lunge/SA Push Plus 2x10e/5e/10e (NR) Skill Practice Handstand Push-ups (15-18 Min) HSPU Practice: 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (Calories) AMRAP10 MAX Cal RRS Every 2 Min (0-2-4-6-8): 4 TGU (S-BW to AC, Rx-20/35, Rx+35/50) *Record Total Cals Cool Down BB Skull Crusher 2-3×10 @ Slow Tempo (60s) Suggested WT: S-15/35, Rx-35+/45+ Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1 Min...Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power BB RDL (8@Bar, 5@LBD WT, Then 3×8@HBD WT) Romanian Deadlift*Suggested HBD WT: S-Bar to 80/115, Rx-105/155, Rx+125+/185+ *15 Min Clock – 90s Rest – 3010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 12 DB Lunges (S-BW to 20/35, Rx-35/50) Min2: 60s Burpee Pull Ups (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU) – MAX Reps Min3: REST *Record Total Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Forearm Smash (1 Min Each)Read more