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 I-E Rotation/Prone Swimmer 2x5e/5e/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 400m Run – Together 20 Box Step Ups 20/24″ (1DB: S-BW, Rx-20/35, Rx+35/50) – Switch Every 10 20 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F, Rx+HSPU) – Switch A.N. *Record Team Name/Rounds + Reps Cool Down Partner Side Bridge Ladder 2×1-5e (60s) Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (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 Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 3×5@60-65% or HBD WT) *3010 Tempo *2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – FULL DEPTH FOCUS Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Sumo DL (S-AC to 65/95, Rx-105/155, Rx+155/225) Min2: 45s MAX Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+Ring/Bar MU) Min3: Rest *Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball QL Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Skip + Back Pedal 2 Min (Partner Rest) OH Arm Swing/Frog Jump/SA Push Plus 2×10/10/10e (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 Total DUBS *Rest Plenty Between Sets Conditioning Metcon (Calories) AMRAP11 Max Cal RRS Every 3 Min (0-3-6-9): Perform 4 DB TGU (S-AC, Rx-20/35, Rx+35/50) *Record Total Cals Cool Down Partner Resisted Curls 3×6 (30s) Steady Resistance Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Calf Gapping (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Strict Press (Swing Strap) Strict Overhead Press5+10s@Bar, 5+10s@LBD WT, Then 3×5+10s@HBD WT (90s) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 10s Hold At The End of Each Set Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by 3’s Squat Clean (S-Bar to 55/75, Rx-65/95, Rx+95/135) T2B (S1-Sit Up, S2-HKR, Rx-T2B) Record Total Reps Cool Down DB E.R. 2-3x10e @ Slow Tempo (30s) Suggested WT: 2.5-10# Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more