Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 PT/SL Glute Bridge/SA Push Plus 2×10/10e/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 10 Strict Pull-Ups (S1-3010 RR, S2-Kipping PU, Rx-Strict PU, Rx+Bar/Ring MU) – Switch A.N. 20 DB Devil Press (S-AC, Rx-20+/35+) – Switch Every 5 40 Cal RRS – Switch Every 10 *Record Team Name/Rds + Reps Cool Down Partner Kneeling Oblique Toss 2x10e (Partner Throw) Suggested Wt: 10+/14+ Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) F-B Arm Circles/Shin Box Rotation/Air Squat 2x10e/10/10 (NR) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT *3 Reps: Rep1-5s Pause, Rep2-3s Pause, Rep3-1s Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *20 Minute Clock – (2+ Min Rest) – ALL PRETTY Conditioning Metcon (AMRAP – Reps) AMRAP13 400m Run 40 DB Lunges (S-BW to AC, Rx-20/35, Rx+35/50) 40 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) IF Above Completed: MAX Cal RRS *Record Total Reps Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Foam Roll Adductors (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/PVC Hinge/Basic Kip 2x5e/10/10 (30s) Skill Practice Hang Power Snatch (5@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s)) *Suggested HBD WT: S-15/35 to 55/75, Rx-65/95, Rx+80+/115+ *ALL PRETTY – Focus On Catching w/ *Elbows Locked – 18 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX Sandbag G2OS (S-35/50 KB G2S, Rx-75/100) Min2: 30s MAX T2B (S1-Sit Up, S2-HKR, Rx-T2B) Min3: 30s Wall Sit *Record Total Reps Cool Down DB E.R. 2-3x10e @ Slow Tempo (60s) Suggested Wt: 5-12# Mobilize Forearm Chest Opener (1 Min) Wall Stretch (1 Min) Lax Ball QL Smash (1 Min)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Air Squat 2x/10/10/10 (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 4×8@HBD WT w/ 3010 Tempo) *90s Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *ALL PRETTY – 3010 Tempo – 18 Min Clock Conditioning Metcon (Time) 3RFT 8 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 12 Burpee Bar Hop (S-Step) 400m Run *Record Time (15MinCap) Mobilize Static Scorpion Stretch (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