Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power Push Press (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT) * Cycling Focus *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest -Upright Torso Focus Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 DB Squats (S-BW to AC, Rx-20/35, Rx+35/50) Min2: MAX Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU) MIn3: Rest *Record Total Reps Cool Down DB E.R. 2-3x10e @ 2.5-12# (60s) Mobilize Lateral Highway 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

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Crab Reach/Jump Lunge 2x5e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 10 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 10 Air Squats (use MB if needed) Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Cool Down Partner 400m Awkward Carry (Switch A.N.) Options: Large Box, Sandbag, 2DBs @ 35/50 Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball VMO 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) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1@80-90% ) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS Conditioning Metcon (Time) For Time Cash-In: 400m Run 3 Rounds of 8 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 8 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) Cash-Out: 400m Run *Record Time (15MinCap) Mobilize Kneeling Forearm Stretch (1 Min) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball Glute Rotations (2 Spots Each/10 Movments)Read more