Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Backwards OH MB Toss 3 Minutes PVC Series: PT/Shin Box/SOTS @ Slow Tempo 2×10/10/10 (30s) Burgener Series: High Hang/Low Hang 2x3e @ Bar (30-60s) Strength/Power 1: Hang Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@60-75% or HBD WT ) *UNBROKEN *90-120s Rest 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/Wall Squat/Speed Skaters 2×10/8/20 total (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 25-Min AMRAP (Teams of 2-3) 10/15 Hang Power Clean (S-35/55, Rx-65/95, Rx+95/135) 10/15 Front Squat 20/30 Burpee Bar Hop (S-Step Over) 1000/1500...Read More