Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP25 400m Run 25 Cal RRS 20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) 10 Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Burpee Bar/Ring MU) *Record Total Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball QL Smash (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2×10/10/10 (30s) Muscle Snatch 2×5 @ Bar (30-60s) Strength/Power Power Snatch + OHS (3+3@Bar, 3+3@50%, 2+2@60%, Then 4×1+2@HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Halting Clean Grip Deadlift (3 Positions) Barbell starts on the ground elevates to right below the knee and finishes back on the ground3@Bar, 2@LBD, Then 4×2@HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95/135 *15-Minute Running Clock Core Work Ab Rollout: 3×10 (Use Appropriate Distance) Mobilize Wall Stretch (2 Min Each) Static Scorpion Stretch (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

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xLadder Drills: HighKnee/3HopSingleIn/Icky Shuffle PT/SL Glute Bridge/Basic Kip 2×10/10e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 20 Box Step Overs @ 20/24″ (S-BW, Rx-20/35, Rx+35/50) – Switch Every 10 600m Run – Together *Record Total Team Name/Rds + Reps Cool Down Battle Ropes 4x20s (Rotational Rest) Mobilize Kneeling Hip Flexor Stretch (1 Min) 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 Dyna Hoops 2 Min @ 10+/14+ PVC Halo/TMC/Frog Jump 2x5e/10/10 (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+105+/155+ *ALL PRETTY – 2 Min Rest – 18 Minute Clock Conditioning Team 12-Min Assault Bike Relay (Calories) In Teams of 2-4 Athletes rack up as many calories as possible *Switch Every 30s *Record Total Calories Cool Down Banded Curls 3x20s Constant Movements (40s) Use Appropriate Band Tension For Full ROM Mobilize Foam Roll Quads (2 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Rear Delt Stretch (1 Min Each)Read more