Month

March 2019

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/SL Glute Bridge/3s Pause Air Squat 2×10/10e/5 (30s) Strength/Power...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (30s) Hip Halo Air Squat 2×8 w/ 2s Pause (30s) CG DL...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Bridge Reach/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (30s)...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Strict Press (Swing Strap Variation) Strict Overhead...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Air Squat/Wall Angels 2×10/10/5 (30s) Hip Halo SL Glute Bridge 2x8e (30s) Muscle Snatch + BTN Push...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Conditioning Metcon (Calories)...
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