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 – 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 10x Partner Rock/Paper Scissors (2 Burpee Penalty) PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN 3 Power Snatch + 3 OHS (S-PVC to 55/75, Rx-65/95, Rx+80+/115+) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Team Name + Total Cals Cool Down Partner 400m Farmer Carry (Switch A.N.) Suggested WT: 35+/50+ Mobilize Kneeling Forearm Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lying Hip I/R Stretch (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 (NR) Strength/Power Back Squat (25 Minute Clock) OPTION1 – Back Squat TEST: 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+% OPTION2 – Back Squat: 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@75-80% *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *2+ Min Rest – LISTEN To Coach Conditioning Metcon (No Measure) 3RNFT 12 T2B (S-Sit Up/HKR, Rx-T2B) 12 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 400m Run *No Measure – Just Get It Done Mobilize Pigeon Pose (1+ Min) Wall Stretch (1+ Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Oklahoma Sprint Relay 2 Min PT/Reverse Lunge/Basic Kip 2×10/5e/10 (30s) Skill Practice Split Jerk (3@Bar, 2@50%, 2@60%, Then 4×2@70-75% or HBD WT) *1.5-2MinRest *IF No #’s Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+ *18 Min Clock – ALL PRETTY – 1s Pause In Split Conditioning Metcon (Calories) EMOM12 Min1: 10 Pull-Ups (S1-Ring Row, S2-20s Dead Hang, Rx-Chin, Rx+C2B) Min2: 15 Air Squats (use MB if needed) Min3: 30s MAX Cal RRS *Record Total Cals (Vested Option IF Appropriate) Cool Down Partner Plank Tap-Out Ladder: 2×2-10 (60s) Stay Square Mobilize Kneeling Lat Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more