Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 OH Arm Swings/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner E2MIN Max Unbroken Muscle Ups + Max Cal RRS S1-HKR, S2-Chin Over Bar, S3-C2B, Rx-Bar/Ring MU *5 Rounds Each – Switching Every 2 Min *Records Total Rds (Pulling Reps) + Reps (Cals) Cool Down Partner 400m Zercher Carry (S-15/25, Rx-25/45) – Switch A.N. Mobilize Static Scorpion Strech (1 Min) Lying Hamstring Stretch (1 Min Each) Lying Lax Ball Trap Smash (1-2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/TMC/SA Push Plus 2×10/10/10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@85%, 1+@85-90) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *ALL PRETTY – 1.5-2 Min Rest – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135) Min2: 45s MAX DUBS (S-Singles) Min3: 45s High Plank (S-Kneeling Plank) *Record Total Reps Mobilize Wall Stretch (1+ Min Each) Forearm Chest Opener (1 Min Each) Foam Roll Calves (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Lateral Lunge/Wall Angel 2x5e/5e/10 (30s) Skill Practice Handstand Walk (15 -18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up to Walk (OR Various Progressions) *Each progression should be 80% mastered before moving to the next. Conditioning Metcon (Calories) AMRAP10 Max Cal RRS Every 90s Complete 10 Alt DB Snatch (1.5-3-4.5-6-7.5-9) S-AC, Rx-20/35, Rx+35/50 *Record Total Cals Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Pigeon Pose (1 Min Each) Lateral Highway Stretch (1 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotations/Basic Kip 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 3×3@70-75% or HBD) *2010 Tempo *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *ALL PRETTY – 2 Min Rest – 18 Minute Clock Conditioning Metcon (Time) 3RFT 4 TGU (S-AC, Rx-20/35, Rx+35/50) 12 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 400m Run *Record Time (14MinCap) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat 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