Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PVC Halo/Inchworm/Air Squat 2x5e/5/10 (30s) Skill Practice HSPU Practice (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS Press 2x10e (30s) Muscle Snatch + BTK Push Press + OHS 2x3e @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT) *1-2 Min Rest *15-Minutes – Upright Position Focus 2: Bench Press (10@Bar, 5@55%, 5@65% Then...Read More