Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 10 KB Sumo DL HP (S-AC to 20/30, Rx-35/50, Rx+45+/60+) 10 Push-Ups (S1-Elevated/Knee, Rx-C2F) 15 Air Squats (use MB as needed) 400m Run (S-200m) *Record Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Chasing Nate (AMRAP – Rounds and Reps) AMRAP20 2 Muscle Ups (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU) 4 Handstand Push-Ups (S-2 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU) 8 OH KBS (S-AC to 20/30, Rx-35/50, Rx+45+/60+)...Read More