Month

March 2018

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s) TD WOD Prep Power...
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Training Camp

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner DB Slam Ladder 2×1-5 (30s) PT/TMC/Air Squat 2×10/10/10 (30s) Skill Practice Back Squat (5@PVC, 5@LBD/Bar,...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off...
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Metcon

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off...
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Chicago Riot

Bluprint Fitness – Team Training Warm-up 3min Row/Run/Ride Spider Lunge + Sprint 2xGlap PT/Air Squat/Burpee 2×10/10/5 Standing Broad Jump Foot Measure on the Heel Record...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power Deadlift (5@Bar,...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3 Min @ 16/20 PVC Halo/Bridge Reach/Rev Lunge 2x5e/5e/5e (30s) Skill...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLaps (Partner Rest) PT/OHS/SL Wall Reach 2×10/10/5e (30s) Strength/Power Bent Over Row...
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