Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride PVC Halo/Inchworm/SL Glute Bridge 2x5e/5/10e (No Rest) Parnter BB Rack Rotation + 2s Pause Front Squat 2x5e/5 (Partner Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75-80%, 2@80-85) *2-3 Min Rest *2010 Tempo – ALL Pretty Conditioning Metcon (Time) For Time 3 Rounds of 6 DL...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint + Back Pedal 3xGLaps PVC Halo/Inchworm/Glute Bridge 2x5e/5/10 (No Rest) Skill Practice Hang Power Snatch (Practice 12-15 Min) 1. PVC Position Drills 2×2 (Shrug, HP, Muscle, HPS, OH Hold) 2. Then 4×3 (1.5 Min Rest) *Form Focus Conditioning Metcon (Calories) AMRAP12 3 Rounds of… 6...Read More