Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop PVC Halo/OHS/SOTS Press 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 Hang Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80/115) 15 Wall Ball (S-Air Squat, S2-KB Thruster, Rx-14+/20) 600m Run (S-400m) *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop PVC Halo/SL Glute Bridge/Burpee 2x8e/5e/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 Push-Ups (S-Knee/Elevated, Rx-C2F) 10 Alt DB Snatch (S-AC, Rx-20/30, Rx+35/50) 15 Air Squats (to appropriate MB Ht) 400m Run *Record Total Rds...Read More