Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *ALL PRETTY – Dead Stop Reps – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m or 10/13 Cal AB) Min2: 60s MAX Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Ring Dip) Min3: Rest *Record Total Reps Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Glute Rotations (2 Spots Per Side/10 Movements 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 PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 8 Squat Cleans (S-AC to 55/75, Rx-65/95, Rx+95/135) 12 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 16 Burpee Bar Hops (S-Step Over) 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 – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/Rev Lunge/Pull Plus 2x5e/5e/10 (30s) Conditioning Partner CF Open 18.1 (AMRAP – Rounds and Reps) AMRAP20 8 T2B (S-Sit Up/HKR) 10 DB Hang Clean & Jerk (S1-AC, S2-20/35, Rx-35+/50+) 14 Cal Row (Ride/Ski Option If Needed) Switch Every Completed Round: P1 Work – P2 35/50 KB Hold *Record Team Name/Rds + Reps *METCON Version Rx: Sit Ups & C&J 20/30 Cool Down Plank Rope Pull 3-5xGLength (Rotational Rest) Rope Wts: 30/35/40/50 Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball VMO 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