Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat (Hands Behind Back)/Basic Kip 2x10e (30s) Broad Jump 2xGLe (Walk Back) Strength/Power 1: Power Clean (3 Positions-Below Knee/Above Knee/High Hang ) Position Power Clean: 3@Bar, 3@LT WT or 50%, Then 3×3 @ HBD WT or 60-70% *1-2 Min Rest *Position...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Obstacle Sprint Relay 3 Minutes PVC Halo/Lat Lunge/Pull Plus 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAPs 500m Row 6 T2B (S-HKR) 9 Push Press (S-35/55, Rx-65/95, Rx-85+/115+) 12 Box Jumps (S-AC, Rx-20/24, Rx+24/30) *3 Rounds – Rest 2...Read More