WOD

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
1 202 203 204 205 206 227