Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Lateral Band Walk 2×10/10/10e (30s) Wall Squat 3×5 (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM ) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85% Then 3-5 Sets to Find 1RM *1-3 Min Rest 2: Strict Press ( 5/5/3/2/1/1 Then 1-3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (5 Burpee Drop Penalty) PVC Halo/TMC/Pull Plus 2x5e/10total/10 (30s) Strength/Power Halting Strict Pull-Up (4×3 *1.5-2 Minutes Rest) Strict chest-2-bar pull-ups with a 3s pause in three positions: top, middle, and bottom.S-Banded, Rx-Chin Conditioning Metcon (Calories) 12 Minute EMOTM Minute...Read More