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 – 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

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