Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/TMC/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN 1 Min HS Walk (S-Gym Length Bear Crawls, Rx-6′ Increment HS Walks) 1 Min Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Team Name/Team Reps Cool Down Partner 400m Goblet Carry (Switch A.N.) Suggested WT: S-20/35, Rx-35/50 Mobilize Kneeling Lat Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@70-75% ) *Or HBD WT IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 18 Minute Clock – 2 Min Rest – DEAD STOP REPS Conditioning Metcon (Time) 4RFT 15 Wall Ball (S1-Air Squat, S2-MB Thruster, S3-AC WB, Rx-14+/20) 400m Run *Record Time (17MinCap) Mobilize Banded OH Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 1×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP9 5 G2OH (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 15 Burpee Bar Hops (S-Step) *Record Total Rds + Reps Cool Down Wall Angels 2-3×10 (60s) Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1+ Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min *Rest – FULL ROM Conditioning Metcon (Calories) EMOM10 Min1: 30s MAX Cal RRS Min2: 30s High Plank *Record Total Cals Cool Down Partner Side Bridge Ladder 2×1-5 (60s) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Standing Trap 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