March 7, 2017 – BluPrint Fitness

WOD Tuesday SNL

March 7, 2017SiteplicityWork out of the Day0

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3xGlap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8...

WOD Tuesday CrossFit

March 7, 2017SiteplicityWork out of the Day0

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3xGlap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)...