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 F-B Arm Circles/TMC/Supermans 2x10e/10/10 (30s) Frog Jumps 2×12 (30s) Conditioning Metcon (AMRAP – Reps) At Home Workout EMOM20 Min1: 30s Alt Lunges @ BW – Reps Min2: 30s Sky Dive Hold Min3: 30s Burpees – Reps Min4: 30s Glute Bridge *Record Total Reps Cool Down Side Plank 3x30s Each (30s) Mobilize Kneeling Hip Flexor Stretch (1 Min) Pigeon Pose (1 Min Each) Chest Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Lateral Leg Swing/Prone Swimmer 2×10/10e/5 (30s) Hip Halo 2s Pause Air Squat 2×8 (30s) Hang Muscle Snatch + OHS 2×5/5 @ Bar (30-60s) Strength/Power Hang Snatch (Above Knee) 3@Bar, 2@50%, Then 4×2@60-75% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *15-Minute Running Clock Split Jerk (1s Pause In Split Position ) 3@Bar, 3@50%, Then 4×2@60-70% or HBD WT *60-90s Rest *Suggested HBD WT: S-AC to 65/95, Rx-80/115, Rx+95+/155+ *15-Minute Running Clock Core Work Leg Lifts 3×15 (60s) Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Shoulder E/R 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 Sprint Relay 2 Min McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E2MIN 5 Sandbag G2OS (S-10 KB Pull & Catch 35/50, Rx-75/100) Max Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Cool Down Partner Side Bridge Ladders: 2×1-5 Each (60s) Mobilize Forearm Chest Opener (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball QL Smash (1 Min Each)Read more