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 Best Jump in Inches as Reps Push-ups (1 Attempt – MAX Unbroken Reps @ 2010 Tempo) Warm-Up: 10 Push Plus – Then 1-3 Push-Ups 10-Minute Row Test (Calories) Warm-Up: Pick...Read More

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, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2 Min Rest *ALL Dead Stop Reps *Stay At YOUR Numbers Conditioning Team 12-Minute Ski Erg (Distance) In Teams of 2-5: Ski...Read More