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Month

March 2018

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22 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner KB Transfer 3 Min @ 20/35 (Partner Rest) PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (30s) TD...
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21 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) Strength/Power Power Snatch + OHS...
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20 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min F-B Arm Swings/Shin Box Rotation/SA Push Plus 2x10e/10/10e (No Rest) Skill Practice Double-Unders...
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19 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) EMOM20...
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18 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Forward/Backwards Sprint Relay 2 Min (Partner Rest) PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power DB SA Row (5e@LDB...
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15 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Dball Slam Ladder 2×2-8 (30s) PVC Halo/SL Wall Reach/Dead Hang 2x5e/5e/15s (30s) TD WOD Prep Turkish...
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14 Mar 2018
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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) Strength/Power BB Complex (Hang Power Clean...
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13 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (60s) Ribbon/Alt KBS/Toe Taps @ 20+/30+ 2×10/10/20 (No Rest) Skill Practice Handstand...
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12 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 3×92 (Air Squat Penalty) PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Reps)...
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11 Mar 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PT/Frog Jump/SA Push Plus 2×10/10/10e (30s) Strength/Power Split...
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