Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Mary Meets The Run (AMRAP – Rounds and Reps) AMRAP25 5 HSPU (S1-Inchworm Walk, S2-Pike Push-Up, Rx-HSPU) 10 Alt Pistols (S1-Alt Lunge, S2-Pistol Variation, Rx-Pistol) 15 Pull-Ups (S-Jumping/Ring Row, Rx-Chin Over Bar) 400m Run *Record Total Rds + Reps Mobilize Wall Stretch (1+ Min Each) Lateral Highway Stretch (1 Min Each) Foam Roll Lats (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 Banded F-B Run 2xGLap Each (Partner Hold) PT/Air Squat/Wall Angel 2×10/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 Squat Snatch + Max Cal RRS S1-PVC/Bar OHS, S2-AC to 55/75, Rx-65/95, Rx+80+/115+ *5 Rounds Each – Switch Every 2 Min – Record *Total Team Cals Cool Down Partner 400m Zercher Carry (Switch A.N.) Suggested Wt: S-15/25, Rx-25/45 Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Skip 2xGLap (Partner Rest) F-B Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@80%, 1+@85%) *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 Team Sled Push/Pull (AMRAP – Reps) Team 10-Min Sled Relay Max GLaps – Switching Every GLap (Teams of 2-4) Push Sled: S-30/50, Rx-50/90, Rx+70/110 Pull Sled: S-45/70, Rx-70/90, Rx+90/135 Record Total Gym Laps Mobilize Foam Roll Quads (2 Min Each) Wall Stretch (2 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Sprint 2 Min PT/Frog Jump/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+) *Work Through Steps 1-4 to Find A Good Point of Practice *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 5 Clean & Jerk (S-Bar to 65/95, Rx-95/135, Rx+125/185) 10 Burpee Bar Hops (S-Step Over) 15 Cal RRS *Record Total Rds + Reps Cool Down Prone Swimmers: 3×6 @ Slow Tempo (60s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more