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, Then 3×5@HBD) *Form & Position Focus – To Ball if Needed *1.5-2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Burpees 15 KB Sumo DL High Pull...Read More

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 (23 Min Running Clock) Handstand Walk (S1-Bear Crawl, S2-Wall Walk, Rx-HS Walk) – MAX Reps Wall Ball (S-AC or MB Thruster, Rx-16/20) – MAX Reps Bike/Row – MAX Cals Glute...Read More

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 (23 Min Running Clock) Bear Crawl (S-Plank Tap Out, Rx-Bear Crawl) – MAX Glengths MB Cleans (S-AC, Rx-16/20) – MAX Reps Bike/Row – MAX Cals Glute Bridge/Plank – Constant Hold...Read More