Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/SL Glute Bridge 2×10/10/10e (30s) Wall Squat 2×5 (30s) Snatch Balance 2×3 @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: Front Squat (5@50%, 3@60%, 2@70%, Then 3×3@75-80% w/ 3s Pause ) *2-3 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Row Race to 600m (Switch Every 100m) PT/Calf Pulse/Air Squat 2×10/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders Conditioning Metcon (AMRAP – Rounds and Reps)...Read More