Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT + 3s Pause Air Squat 2×10/5 (No Rest) BB Rack Rotation + Front Squat 2x5e/5 (Partner Rest) Strength/Power Front Squat (5@50%, 3@65%, 2@75% Then 4×1@80-90% or HBD WT) *2-3 Min Rest *2010 Tempo – ALL Pretty Conditioning Metcon...Read More

We’ve all been there… Crushing a workout only to get crushed by the one movement that’s holding us back from progressing further. For most athletes who encounter this feeling, it boils down to something involving the Olympic lifts or a gymnastics movement. So let’s talk about how to get your first (of many) pull-ups and...Read More