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/Reverse Lunge/Basic Kip 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 40 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 40 Box Step Ups @ 20/24″ (S1-BW, S2-AC to 20/35, Rx-35/50) – Switch Every 10 1000m Row/Ski – Switch Every 250m *Record Team Name/Rds + Reps Cool Down Partner 5 Min Straight Arm Plate Carry (Glap Switch) Suggested Wt: S-10/15, Rx-15/25 Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R 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 Partner Sprint Relay 2 Min (Partner Rest) PVC Halo/TMC/Supermans 2x5e/10/10 (30s) Strength/Power Deadlift (20s Clusters) 5@Bar, 5@50%, 3@65%, 3@75%, 2@80%, Then 1-1-1@85%, 1-1-1@85% or HBD WT *20s Cluster *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *Dead Stop Reps w/ Focus On Starting Tension *20 Min Clock – 3 Min Between Clusters Conditioning Metcon (Time) For Time CashIn: 50 DUBS (S1-100 Singles, S2-35 DUBS, Rx-50 DUBS) 3 Rounds of 20 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) – Switch Every 5 10 Burpee DB Hop (S-Step) CashOut: 50 DUBS (S1-100 Singles, S2-35 DUBS, Rx-50 DUBS) *Record Time Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1+ Min Each) Foam Roll Glutes (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Skill Practice Handstand Walk Practice 12-15 Minutes Step 1: Wall Walk 2×2-3 (45-60s) Step 2: 2 Box Pike Walk 2×180 Degrees (60s) Step 3: Kick Up 2 Wall 2×3 (30-60s) Step 4: Kick Up Walk to Wall 1-3 Steps 2×1/ Step 5: Free Standing Walk Practice w/ Remaining time Each progression should be 80% mastered before moving to the next. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 7 Front Squat (S-AC to 65/95, Rx-95/135, Rx+105/155) 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 18 RRS *Record Total Rds + Reps Cool Down Pilates Sit-Ups 2-3×10 (60s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Standing Trap Smash (1+ Min Each)Read more