Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/5e/5 (30s) Skill Practice Handstand Push-ups (15-18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) Min2: 30s MAX Burpee Bar Hops (S-Step) *Record Total Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) Mobilize Static Scorpion Stretch (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 Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×2@70-75% w/2s Pause) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Metcon (Time) 3RFT 10 T2B (S1-Sit Up, S2-HKR, Rx-10 T2B, Rx+15 T2B) 20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) 400m Run (S-300m) *Record Time (14MinCap) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (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 Bear Crawl + Transfer 2 Min @ 16/20 PT/SL Wall Reach/Pull Plus 2×10/5e/10 (NR) 3s Pause Air Squats 2×5 (30s) Conditioning CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersRMU (S1-Burpee RR, S2-Burpee PU, S3-BMU) WB (S1-Air Squat, S2-AC WB) DUBS (S1-Single, S2-50 DUBS) Cool Down Pilates Sit-Up: 3×10 (60s) Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Calf Gapping (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circles/Lateral Lunge/Basic Kip 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 40 Cal RRS – Switch Every 10 Cals 30 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 20 Power Cleans (S-AC to 65/95, Rx-80/115, Rx+105+/155+) – Switch Every Rep *Record Team Name/Rds + Reps Cool Down Partner 5 Min Zercher Carry (GLap Switch) Suggested WT: S-20/35, Rx-25/45 Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Forearm Smash (1 Min Each)Read more