Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Inchworm 2xGLe (Walk Back) PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Banded Front Rack Stretch 1x60s Each Strength/Power 1: Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% w/ 3s Pause) *2-3 Min Rest 2: Hang Power Snatch + OH Squat (3+3@Bar, 2+2@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: High Knees 1-In/2-In 2-Out/Backwards Hop Scotch 2x PT/Air Squat/SL Balance 2×10/10/15s Each (30s) Skill Practice Pistol/SL Squat (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s)...Read More