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 MB Toss 2 Min @ 16/20 F-B Arm Circles/TMC/3s Pause Air Squat 2x10e/10/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP26 60 Cal RRS – Switch Every 10 50 DUBS (S-Singles) – Switch A.N. 40 Alt DB Snatch (S-AC to 20/35, Rx-35/50) – Switch Every 10 30 Air Squats – Switch Every 15 20 Burpees – Switch Every 5 *Record Team Name/Total Rds + Reps Cool Down Partner Side Bridge Ladder 2×1-5 Each (60s) Mobilize Chest Stretch (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Prone Swimmers 2×8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Use Your Imagination *https://www.bluprintfit.com/how-to-workout-on-vacation/ *https://www.bluprintfit.com/do-you-even-wod-travel-workouts/ *https://www.bluprintfit.com/do-you-even-travel-shortcut-workouts/ Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Hip Lat Stretch (1 Min Each) Pigeon Pose (2 Min)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/Frog Jump/Banded Rev Fly 2×10/10/10 (30s) Strength/Power Strict Press (8@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) Strict Overhead Press*IF No #’s Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *15 Min Clock – 90s Rest – ALL PRETTY Conditioning Choose 1 option. 7 Minute Burpee (AMRAP – Reps) 2k Ski Erg (Time) 2k Row (Time) Max Effort 2k Row 10-Min Assault Bike (Calories) As many calories as possible 1-Mile Run (Time) Max Effort 1-Mile Run Cool Down Pilates Sit-Ups: 2-3×10 (60s) Mobilize Banded OH Stretch (1 Min Each) Wall Stretch (1+ Min Each) Foam Roll Adductors (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 minutes ) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+) *Work Through Steps 1-4 to Find A Good Point of Practice *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135) Min2: 30s Lateral Bar Hops – MAX Reps Min3: 30s Low Plank *Record Total Reps Cool Down Wall Angels 2-3×10 (30s) Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more