Month

July 2018

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PVC Halo/TMC/Air Squat 2x5e/10/10 (30s) Strength/Power Back Squat...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 2xGLap @ 16/20 F-B Arm Swings/Iron Cross Kick/Supermans 2×10/10/10 (No Rest)...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint Relay 2 Min PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Floor Press (5@Bar, 5@LBD WT, 4×5@HBD...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Dyna Hoops 2 Min @ 14+/16+ PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (30s) Conditioning Metcon (AMRAP...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/TMC/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. BB...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 2 Min @16/20 OH Arm Swings/Lateral Lunge/Squat Thrust 2×10/5e/5 (30s) Conditioning Metcon (AMRAP –...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power Strict Press (Work up...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Stiff Legged Bear Crawl 2xGLap (Partner Rest) McKenzie Press-Up/Iron Cross Kick/Scorpion Kick 2×10/10/10 (No...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s) PVC Halo/Shin Box Rotation/Air Squat 2x5e/5e/10 (No Rest) Strength/Power DB SA Row...
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