Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride McKenzie/Scorpion/Iron Cross 2×10 (No Rest) PT + SL Glute Bridge 2x10e (No Rest) Wall Squat 2x8e (30s) Strength/Power 1: Front Squat (5@Bar, 5@50%, 3@60% Then 4×3@70-75% w/6-4-2s Pause) *2-3 Min Rest 2: Power Clean+Jerk (3@Bar, 3@50%, 2@60%, Then 4×2@70-80% ) *1-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Forward DynaFrog + OH Carry 3xGLap (60s) PT/Air Squat/Push Plus 2x10e (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s) 4. Kick Up Walk to Wall...Read More