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 PT/Air Squat/Superman 2×8/8/8 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – Max Cals Station2: Plate Hug (S-15/25, Rx-25/45) Station3: MB Transfer @ 16/20 – Max Gym Lengths Station4: Glute Bridge – Constant Hold Station5: Squat Thrusts – Max Reps *3 Rounds – 1 Min Between Stations – Record Total Reps 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 Sprint Relay 2 Min McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) Partner AMRAP20 30 Clean & Jerks (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 Reps 400m Run (Together) *Record Team Name + Total Reps (400m=4 Reps) Cool Down Partner 5 Min Static Hold Series P1-Glute Bridge/P2-High Plank (Switch A.N.) Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring 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 Lateral Shuffle 2 Min PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (22 Minute Clock – (2+ Min Rest) – ALL PRETTY) 5@Bar, 5@50%, 3@65%, Then 3@70%, 3@75%, 2@80%, 1@90%, 1@90% *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 Conditioning Metcon (AMRAP – Reps) 3xAMRAP2 (8MinClock) 30s Each SA Farmer Carry (S-AC, Rx-20/35, Rx+35+/50+) MAX Burpee Plate Hops *1 Min Between AMRAPS – Record Total Reps Cool Down Partner Side Bridge Ladder 2×1-5 (60s) Mobilize Kneeling Forearm Stretch (1 Min) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball VMO Smash (1+ Min Each)Read more