Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115 *18 Min Clock – 90s Rest – Complete 8L/Then 8R Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-Push-Ups, Rx+Ring Dips) Min2: 30s MAX Sandbag G2OS (S-35/50 KB, Rx-75/100) Min3: 30s Wall Sit *Record Total Reps Cool Down Prone Swimmers 2-3×6 @ Slow Tempo (60s) Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball E/R 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 Athlete Specific Movement Prep Conditioning TBDRead 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/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 8 Hang Squat Snatch (S-PVC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 2 Reps 40 Cal RRS – Switch Every 10 Cals 60 DUBS (S-Singles) – Switch A.N. *Record Team Name/Rds + Reps Cool Down Partner Plank Tap-Out Ladder 2×2-10 (60s) Stay Square Mobilize Kneeling Forearm Stretch (1 Min) Frog Stretch (1+ Min) Foam Roll Lats (1 Min Each)Read more