Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Tabata: Switch Between High Knees/Sky Dive Hold Forward-Backwards Arm Circles/TMC/Frog Jump 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 3 Minute AMRAPs 4 BW TGUs 10 Dirty Squat Thrusts 15 Air Squats *3 Rounds – 2 Minutes Rest Between Each *Rollover Rounds – Record Total Reps...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat: 2×10/10/10 (30s) BB Thruster: 3×5@Bar-95 (30-60s) Strength/Power 1: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT ) *2-3 Min Rest *ALL PRETTY 2: Split Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *1.5-2 Min Rest *Off Rack...Read More