Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit RRS – Max Cals Plate Hug 25/45 Beast Rotations – Max Reps Glute Bridge Hold Squat Thrust – Max Reps *4 Rounds – 1 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Skill Practice Pistols (15-18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up...Read More