Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Walk (15 -18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up to Walk (OR Various Progressions) *Each progression should be 80% mastered before moving to the next. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 5 Strict Pull-Up (S1-Ring Row, S2-Kipping PU, Rx-Strict Chin Over Bar, Rx+Strict C2B) 10 Push-Up (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F) 10 Air Squat (to MB if needed) 15 Cal RRS *Record Total Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski 2xSpeedLadder: HighKnee/3HopSingleIn/Icky Shuffle PT/Shin Box Rotation/Air Squat 2x/10/10/10 (30s) Strength/Power Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *90s Rest *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115 *Complete 8L/Then 8R – 18 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 DL (S-AC to 65/95, Rx-105/155, Rx+155+/225+) Min2: 30s MAX DUBS *Record Total Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Calf Gapping (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 Toss 2 Min @ 16/20 PT/Shin Box Rotation/Wall Angels 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29min) Station1: Burpee Plate Hop – Max Reps Station2: Box Step Overs 20/24″ (S-BW, Rx-20/35, Rx+35/50) – Max Reps Station3: 6′ HS Walk (S-Bear Crawl) – Max Reps Station4: Dead Hang – Max Time Station5: Row – Max Cals *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