Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x High Knee 1 In/3 Hop + 2 In/Freestyle PT/Shin Box Rotation/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Minute AMRAP (2-3 Athletes) 1000m Row – Switch Every 250m 20 Push Press (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/Snatch Balance 2×10/10/5 (30s) Strength/Power 1: Snatch (Hang Snatch) 3@Bar, 3@LT WT or 50%, Then 4×2 @ HBD WT or 60-70% *1-2 Min Rest *Low Hang Position Start *Record Heaviest CLEAN Set 2: Clean and Jerk (Hang Clean and Jerk)...Read More