Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x: Speed Ladder Drills: 1-In High Knee/Ickey Shuffle/Hop Scotch Banded PT/Rev Lunge/Banded Rev Fly 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Row/Ride (Max Cals) Sky Dive Hold Thruster @ S-35/45, Rx-45/65 (Max Reps) Glute Bridge Pull-Up (S-DB Strict Curl to Press @...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Thruster: 2x3e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@65% Then 4×1) 1@75%, 1@80%, 1@75%, 1@80% *1-3 Min Rest *ALL PRETTY 2: Snatch ((Complex) Snatch + Hang Snatch) 3@Bar, 2@50%, Then 3×1@60-70% *1.5-2 Min...Read More