Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/Shin Box Rotations/Prone Swimmers 2x10e/10/5 (30s) Conditioning Deck of Cards 2019 (AMRAP – Reps) Card is Pulled EMOM25 – Corresponding Number & Suit Determine Exercise Hearts: Air Squats (Use MB If Needed) Clubs: Plate G2OH (S-AC to 15/25, Rx-25/45) Spades: Russian Twists Each Side (S-BW to 15/25, Rx-25/45) Diamonds: Alt Lunge (S-BW to 15/25, Rx-25/45) Face Cards: 30s MAX Burpee Plate Hop *Record Total Burpee Reps Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (30s) Hip Halo Standing Fire Hydrant 2x10e (30s) Power Snatch + OHS 2×3+5 @ Bar (30-60s) Strength/Power Snatch (Slow 1st Pull Focus) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Split Squat (5e@Bar, 5e@LBD, Then 3x8e@HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Renegade Row (3×10 Each) *Suggested Wt: S-BW to 10/15, Rx-15+/20+ Mobilize Wall Stretch (2 Min Each) Lax Ball Forearm Smash (1 Min Each) Lax Ball Calf Gapping (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/Lateral Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (20MinClock) Station1: Assault Bike Cals Station2: HS Walk in 6′ Increments (S-Bear Crawl in Gym Lengths) Station3: Row Cals Station4: Plank Variation Station5: MB Transfer @ 16/20 – Gym Lengths 2 Rounds – 1 Min Rest Between Stations *Record Total Reps Cool Down Hollow Holds: 4-5x20s (40s) Mobilize Kneeling Hip Flexor Stretch (1 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 Sprint + Bear Crawl 2 Min (Partner Rest) PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – (2 Min Rest) – Last Set Is A MAX REP Set Conditioning Metcon (Time) 3RFT 400m Run 10 Power Clean (S-Bar to 55/75, Rx-80/115, Rx+105+/155+) 20 Wall Ball (S1-Air Squat, S2-MB Thruster, Rx-14/20) *Record Time (15MinCap) Mobilize Static Scorpion Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lying Lax Ball Smash (2 Spots Each/10 Movements)Read more