Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLes (Partner Rest) PT/SL Glute Bridge/Wall Squat 2×10/5e/5slowtempo (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 **Returning Members 3×5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 14+/16+ PT/Lateral Lunge/Toe Taps 2×10/10/30 (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 IF Awesome At DUs – Try for MAX...Read More