Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s Rest) PT/Lateral Lunge/Pull + 2x10e (30s) Skill Practice Toes-To-Bar (10 Minutes) 2×10-15s Basic Kip 2×5 Kip + Knees-2-Chest 2×5 KTE T2B *Each progression should be 80% mastered before moving to the next. *60s Rest Between Sets Conditioning Metcon (Calories)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunges 2xGLe (Walk Back) PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Overhead Squat ( 3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest 2: BB Bulgarian...Read More