Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (60s) PT/Shin Box Rotation/Inchworm 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 20-Minute AMRAP Max 4 Teams Station 1: 200m MB Transfer @ 16/20 Station 2: Air Squat (Max Reps to Appropriate MB Ht) Station 3: Row/Ski (Max Cals) Teams...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/PVC Hinge/Slow Tempo Wall Squat: 2x5e/10/5 (30s) Strength/Power 1: Snatch (Complex – Snatch/Hang Snatch/OHS) 2+2+3@Bar, 2+2+2@50%, Then 1+2+3@60-70% *1.5-2 Min Rest *15-Minutes – Unbroken Sets 2: Split Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%) *1-2 Min Rest *15-Minutes *Off Rack...Read More