Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT + SOTS Press 2x10e (30s) Hang Snatch + Snatch Balance: 2×2+2@Bar (30-60s) Strength/Power 1: Snatch (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT *1-2 Min Rest *20 Minutes...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Dyna Hoops 2 Minutes @14+/20+ PVC Halo/Frog Jump/Basic Kip: 2x5e/10/10 (30s) Skill Practice Strict Pull-Up (4×5 (S-5 Ring Rows+15s Dead Hang, Rx-Chin, Rx+C2B)) *Chase Each Set w/ 3 Broad Jumps *Rest 2 Min Between Sets Conditioning Metcon (Calories) 12-Min EMOM Min 1: 10 DB...Read More