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 Lateral Shuffle 2 Min (Partner Rest) PT/OH Lunge/Basic Kip 2×10/5e/10 (30s) Wall Angels 2×10 (30s) Conditioning Stationary 16.1 (AMRAP – Reps) 20-Min AMRAP 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Bar Facing Burpees (S-Step Over) 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Pull-Ups (S-Pull-Up Variation, Rx-C2B) Record Total Reps (24 Reps Per Round) Mobilize Static Scorpion Stretch (1 Min Each) Wall 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 Lateral Shuffle 2 Min (Partner Rest) PT/OH Lunge/Basic Kip 2×10/5e/10 (30s) Wall Angels 2×10 (30s) Conditioning Stationary 16.1 (AMRAP – Reps) 20-Min AMRAP 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Bar Facing Burpees (S-Step Over) 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Pull-Ups (S-Pull-Up Variation, Rx-C2B) Record Total Reps (24 Reps Per Round) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (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 Partner MB Transfer @ 16/20 2 Min (GLap Switch) PT/SL Wall Reach/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Push-Ups (S1-Elevated/Knee, Rx-C2F, Rx+Ring Dip) 6 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 9 Box Jumps (S-AC, Rx-20/24) Switch Every Completed Round *Record Team Name/Total Rds + Reps Cool Down Partner 5 Min Zercher Carry (GLap Switch) Suggested WT: S-15/25, Rx-25+/45+ Mobilize Forearm Chest Opener (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Triceps Smash (1 Min Each)Read more