Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/5 (No Rest) High Hang Snatch + Snatch Balance + OHS: 2×1+2+3 @ 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: Deadlift ( 5@Bar, 5@50%, 3@60%, Then 3×5@70-75% ) *2-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-4 (60s) KB Halo/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice 2x10s Kip 2×8 Box Gymastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder Are A MUST Muscle up option IF both...Read More