Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Minutes DB Complex: Ribbon/Alt Snatch/SA OHS 2×10/5e/5e @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 400m Run 24 Air Squats (to appropriate MB Ht) 12 Burpee Box Jump Overs (S-AC w/ Step Over, Rx-20/24, Rx+24/30) CAN...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Inchworm 2x5e/10/5 (30s) Muscle Clean + Thruster + OH Hold 2×5/5/20s @ Bar (30s) Strength/Power 1: Snatch (Complex – Snatch + Hang Snatch) 1+2@Bar, 1+2@50%, Then 3×1+2@60-70% or HBD WT *1-2 Min Rest *12-Minutes – Speed Focus *Turnover + Drop...Read More