Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Series: PT/OHS/SOTS 2x10e (30-60s) Strength/Power 1: Power Snatch (Position Power Snatch ) 3@Bar, Then 3×3 + 10s OH Hold @ Bar to 50% *1-2 Min Rest *3 Positions: Below Knee/Above Knee/High Hang *Position Focus 2: Overhead Squat (5@PVC 3s...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Speed Ladder: 2 In/3 Hop + 1 In High Knee/Freestyle Hop Scotch w/ Ball Catch DB Ribbon/DB Rev Lunge/DB OH Hold 2×10/5e/20s @ 12-15/20-25 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 18-Minute AMRAP Cash-IN: 1500m Row Then: 8 Front Rack Lunges (S-BW...Read More