Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s) Strength/Power 1: Snatch (Complex – Balance+OHS) 3+3@Bar, 2+3@50%, Then 3×2+2@60-75% or HBD WT *1.5-2 Min Rest *12 Minutes *Based On 1RM Snatch 2: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee Single/Backwards 2In2Out/5 Hop + Single In KB Ribbon/Goblet Squat/Toe Tap 2×10/10/20 @ 20/30 (30s) Inchworms 2×6 (30s) Conditioning Metcon (AMRAP – Reps) Multi AMRAPs 6 Min: 800m Run + Max TGU (S-AC, Rx-20/30, Rx-35+/50+) 5 Min: 600m Run +...Read More