Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes (Partner Rest) KB Ribbon/KB Fig 8/KB Rev Lunge to OH Press: 2×8/8/4e @20+/30+ (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 3 Minutes (Partner Rest) PT/Scorpion Kick/Bird Dog Reach: 2×15/10/5e (30s) Skill Practice Gymnastic or Butterfly Kip Practice (15 Minutes) Step 1: Hang w/ Active Shoulders 2x10s Step 2: Basic Kip 2x10s Step 3: Box Kipping/Butterfly Pull-Up 2×5-10...Read More