Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Skip + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Skill Practice Hang Power Snatch (15 Min Clock) PVC Postions & Turnover Drill, 3@PVC, Then 4×3@Technique WT *Form Focus – 90s Rest Conditioning Metcon (Calories) Partner AMRAP12 Cardio Party 40 Cal Row – Switch Every 10 Cals 40 Cal Bike – Switch Every 10 Cals 40 Cal Ski – Switch Every 10 Cals *Record Total Team Calories Mobilize Foam Roll Quads (2 Min Each) Wall Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swings/Rev Lunge/SA Push Plus 2×10/5e/10e (NR) Skill Practice Handstand Push-ups (15-18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 12 Box Step Ups 20/24″ (S-BW, Rx-20/35, Rx+35/50) 15 Pull Ups (S-Ring Row/Jumping, Rx-Chin) 18 Cal RRS *Record Total Rds+Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Lateral Highway Stretch (1 Min) Pigeon Pose (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 MB Transfer 2 Min @ 16/20 PT/TMC/Wall Angel 2×10/10/10 (30s) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock Conditioning Metcon (Time) For Time CashIn: 400m Run 9-7-5-3-1 Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+95/135) Burpee Bar Hop (S-Step) CashOut: 400m Run *Record Time (15MinCap) Mobilize Static Scorpion Stretch (1 Min Each) Lying Hamstrict Stretch (1 Min Each) Lax Ball Front Shoulder 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 OH Arm Swings/Air Squat/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 6 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) 12 Wall Ball (S1-Air Squat, S2-AC, Rx-14/20) 18 Cal RRS 600m Run *Record Total Rds + Reps Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R Stretch (1 Min Each) Lax Ball QL Smash (1 Min Each)Read more