Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Broad Jump + Sprint 2xGLap Pick Drill + Steady State Row 3 Min Strength/Power DB SA Row (5e@LBD, Then 4x8e@HBD WT w/ 2010 Tempo) Single arm row performed on a bench/box.*Chase with 30, 50, or 75 Rope Skips *1-2 Min Rest *Suggested WT: S-12/20, Rx-15+/25+...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Broad Jump + Sprint 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Strength/Power DB SA Row (SA DB Row: 5e@LBD, Then 4x8e@HBD WT ) Single arm row performed on a bench/box.*2010 Tempo *1-2 Min Rest *Suggested WT: S-15/25, Rx-20/30, Rx+35+/50+ Conditioning Metcon (Time) For Time...Read More