Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunge/SL Glute Bridge/Wall Squat 2xGLe/10e/5 total (30s) PVC PT + Snatch Balance 2×10/5 (30s) Muscle Snatch + OHS 2x3e @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest 2: Front Squat ( 5@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s) Skill Practice Pistol/SL Squat (10-12 Min) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4. Box...Read More