Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Transfer 3 Minutes @ 20/35 Pull Plus/Spider Lunge 2×10/GLe (Walk Back) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 25 Air Squats (To Appropriate Ball HT) 400m Run 15 Push-Ups (S-AC DB Floor Press, Rx-C2F) 200m Run 5 Strict...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Lateral Band Walk 2×10/10/10e (30s) Hang Power Clean + FS + Split Jerk 2x2e @ Bar (30s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest *IF you did DT – drop percentage by 5-10%...Read More