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) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift TEST: 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+% *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *25 Min Clock * 2-3 Min Rest * ALL PRETTY Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by 3’s C2F Push-Up (S-Knee/Elevated, Rx-C2F, Rx+HSPU) Goblet Squat (S1-Air Squat, S2-20/35, Rx-35/50) *Record Total Reps Mobilize Lateral Highway Stretch Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball QL 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 Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – MAX Cals Station2: Lying Plate Hold (S-15/25, Rx-25/45) – Constant Hold Station3: DB Alt Step Up (S-BW to 20/35, Rx-30/50) – Max Reps Station4: Glute Bridge – Constant Hold Station5: Bear Crawl (Rx+HS Walk) – MAX 6′ Increments *3 Rounds – 1 Min Between Stations – Record Total Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Front Shoulder 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 2xSpeedLadder: HighKnees/L-Scissor Kick/R-Scissor Kick F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 3 Thrusters (S-AC to 55/75, Rx-65/95, Rx+80/115) 6 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 9 Cal RRS *Switch Every Completed Round *Record Team Name/Total Rds + Reps Cool Down Partner Side Bridge Ladder 2×1-5e (60s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min Each) Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)Read more