Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap (Partner Rest) Bent Over Row + Hang Muscle Clean + Thruster 2x5e @ Bar (30s) Strength/Power 1: Clean and Jerk (3/3/2/2 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 2@70%, Then 1@75%, 1@80%, 1%85%, 1@75% or HBD WT *1-2 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills 2x: Single In High Knee/2in2Out Hop/Icky DB Complex: Ribbon/SA Thruster/SL Glute Bridge 2x5e/5e/5e @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Min AMRAP 5 HSPU (S-2 Box Pike Rotations, Rx-HSPU, Rx+Strict HSPU) 10 DB Rack Lunges (S-AC, Rx-20/30, Rx+35+/50+)...Read More