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Month

April 2018

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30 Apr 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner F/B Sprint Relay 2 Min (Partner Rest) KB Ribbon/Goblet Lunge/Toe Tap 2×10/5e/20 (No...
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29 Apr 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s) Strength/Power BB Lateral Lunges (5e@Bar, 5e@LBD WT,...
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28 Apr 2018
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Metcon

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Butt Kick + Sprint 2 Min (Partner Rest) PT/TMC/Vertical Jump 2×10/10/5 (No Rest) Conditioning Metcon (AMRAP...
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27 Apr 2018
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Deadlifts & Donuts

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Ladder: 1×2-8 (30-60s) McKenzie Press-Up/TMC/SL Glute Bridge 3×10/10/10e (30s) Banded Reverse Fly: 2×12 (30s) Strength/Power...
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26 Apr 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Crab Walk + Back Pedal 3 Min PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. Muscle...
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25 Apr 2018
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Metcon

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...
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25 Apr 2018
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CrossFit

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...
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24 Apr 2018
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Training Camp

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Skill Practice Hang Power...
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24 Apr 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Deadlift (Option Based on...
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23 Apr 2018
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Metcon

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...
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