Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press-Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *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 (Time) 3RFT 6 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) 9 DL (S-AC to 65/95, Rx-105/155, Rx+155/225) 400m Run *Record Time Mobilize Wall Stretch (2 Min Each) Kneeling Lat Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Skill Practice HSPU Practice (15-18 Min) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.) Option 2: HSPU NegativesStrict/Kipping HSPU: Sets of 2-3 (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (Calories) EMOM10 Min1: 8 Unbroken Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) Min2: 40s Max Cal RRS *Record Total Cals Cool Down Partner Deadbug Ladder 2×2-8 (60s) Mobilize Lying Hip I/R Stretch (1 Min Each) Lateral Highway 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 F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Conditioning Metcon (Time) Interval 5k Run Pick a route to complete 5 kilometers (3.2 miles) distance Intervals Should Be 3 Min Run/1 Min Walk *Record Time Cool Down Accumulate 3 Minutes In A High Plank STAY HOLLOW – Rest A.N. Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each) Chest Stretch (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 Burpee Ladder 2×1-4 (30s) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 1 20 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch A.N. 30 Wall Ball (S1-MB Thruser, S2-AC, Rx-16/20) – Switch A.N. 400m MB Transfer (Same Wt As Above) – Switch Every 100m *Record Team Name/Total Rds + Reps Cool Down Partner Banded Pallof Press 2x10e (Partner Hold) Mobilize Lying Hamstring Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min) Foam Roll Glutes (1 Min Each)Read more