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 Dyna Hoops 2 Min @ 10+/16+ PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 Squat Thrust Pull-Ups (S-ST RR, Rx-ST PU, Rx+BMU/RMU) MAX Cal RRS *Switch Every 2 Min – 5 Rounds Each *Record Total Team Cals Cool Down Partner Kneeling Oblique Toss 2x10e (Partner Throw) Suggested Wt: 10+/16+ Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring 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 + Back Pedal 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (Strength Ladder 6-1) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *20 Min Clock w/ 2-3 Min Between Heavy Sets *Focus on Tension in Neutral Position Conditioning Metcon (Time) 5RFT 4 TGU (S-BW to AC, Rx-20/35, Rx+35/50) 10 Burpee Plate Hop *Record Time (15MinCap) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1+ Min Each) Lax Ball Glute Rotations (2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PT/Frog Jump/Pull Plus 2×10/10/10e (30s) Skill Practice Toes-To-Bar (15-18 Min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar, Full Grip, Feet Together *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 13 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) Min2: 30s MAX DUBS (S-Singles) *Record Total Reps Cool Down Partner 5 Min Sky Dive/Wall Sit (Switch A.N.) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Deltoid Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski 7xPartner Rock-Paper-Scissors (2 Burpee Penalty) F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Conditioning Interrupted “McGhee” (Partner) (AMRAP – Rounds and Reps) Partner AMRAP30 5 DL (S1-35/50 KB, S2-AC to 125/185, Rx-185/275) – Switch Every Rep 13 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F) – Switch A.N. 9 Box Jumps 20/24″ (Step Up Ok) – Switch Every Rep 800m Row – Switch Every 200m Record Team Name & Total Rds + Reps Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle...Read more