Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder: 2×2-8 (60s) PT/Spider Lunge/Wall Squat: 2×10/10/5 (30s) SL Glute Bridge: 2x10e (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *Max...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PT/Bridge Reach/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute Team AMRAP (Teams of 2-3) 3 Rounds of 20/30 Power Snatch (S-35/55, Rx-65/95, Rx+95/135) – Switch Every 2 Reps 30/45 Ball Slam Bar Hops (S-AC, Rx-16/20)...Read More