Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PT/Iron Cross Kicks/SL Glute Bridge 2×10/10/5e (30s) Conditioning Metcon (Time) Team Calorie Race (3-4 Athletes) Accumulate 4K Meters AFAP P1: Row P2: 200m MB Transfer (14+/16+) P3/P4: Static Hold – Glute Bridge or Sky Dive Variaiton...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/Gle/5 (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1 RM) 3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets...Read More