Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s) Strength/Power Back Squat (1s Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% w/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 (Time) For Time 2 Rounds 15 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) 100 DUBS (S1-100 Singles, S2-50 DUBS, Rx-100 DUBS) Cash-Out: 600m Run *Record Time (15MinCap) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Foam Roll Calves (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) F-B Arm Circles/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice Toes-To-Bar (15-18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) *Knuckles Above Bar – Full Grip – Feet Together *IF Proficient at Movement: Hit Max Rep Set After Warm-Up *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 18 Cal RRS 12 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) 6 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50) *Record Total Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Deltoid Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Split Squat (5e@Bar, 5e@LBD WT, 3x8e@HBD WT ) *1.5 Min Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) Min2: 30s Max HSPU (S1-Knee/Elevated, S2-C2F, Rx-Kipping, Rx+Strict) *Record Total Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Pigeon Pose (1 Min Each) Lateral Highway Stretch (1 Min) 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

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP25 9 Pull-Up (S-Jumping/RR, Rx-Chin) 15 Push-Up (S-Knee/Elevated, Rx-C2F) 21 Air Squat (use MB if needed) 600m Run Rx+ 14/20 Vest Option *Record Total Rds + Reps Mobilize Chest Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more