Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.2 (AMRAP – Reps) For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps Of: Deadlift (F-55/75, S-95/135, Rx-155/225) Bar Facing Burpee (F-Burpee, S-Step Over, Rx-Jump) *Record Time Finished or Reps Completed at 10 Min Cap Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.2 (AMRAP – Reps) For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps Of: Deadlift (F-55/75, S-95/135, Rx-155/225) Bar Facing Burpee (F-Burpee, S-Step Over, Rx-Jump) *Record Time Finished or Reps Completed at 10 Min Cap Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) SL Glute Bridge 2x10e (30s) Skill Practice Pistols 18 Minutes 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (Calories) RRS Intervals (15MinClock) 50sON/10sOFF 40sON/20sOFF 30sON/30sOFF 20sON/40sOFF 10sON/50sOFF 3 Rounds – Record Total Cals Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more