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 PVC Halo/Lateral Lunge/Wall Angel 2x5e/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%) Strict Overhead Press*Last Set has 10s OH Hold *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – 2 Min Rest Conditioning Death by Burpee (AMRAP – Rounds and Reps) EMOM10 Burpee Plate Hop Ascending Ladder by 2’s IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals) 2-4-6-8-10-12-14-16-18-20 (110 Total If Completed)If completed – Tie Break is your time (score would be 10+0 and TBT: Time Finished in notes) Mobilize Chest Stretch (1 Min Each) Static Scorpion Stretch (1 Min Each) Lax Ball Triceps Smash (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min F-B Arm Swings/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill Practice Rope Climb (15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope Climbs Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning Metcon (Time) 4RFT 8 DL (Same WT As Below) 8 Front Rack Lunge (S-Bar, Rx-65/95, Rx+95/135) 80 DUBS (S1-100 Singles, S2-40 DUBS, Rx-80 DUBS) *Record Time (13MinCap) Cool Down DB E.R. 2-3x10e @ 2.5-10# (30s) Mobilize Pigeon Pose (1 Min Each) Kneeling Lat 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 Crab Walk + Sprint 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 3×5@60-70% or HBD WT (1.5-2Min)) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+115/155 *ALL PRETTY – FULL ROM – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) AMRAP11 400m Run Max Strict Pull-Up (S1-Dead Hang, S2-Kipping, Rx-Strict PU, Rx+Ring/Bar MU) *Record Total Reps (not including the run) *Each round of “MAX PU Variation” is broken up by a 400m run Cool Down Pilates Sit-Up 2-3×10 (60s) Mobilize Wall Stretch (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