Month

April 2019

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski “You’ve Been Served” (3 Burpee Penalty) x 3 Minutes PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min PT/OHS/SOTS Press 2×10/10/10 (30s) Strength/Power Hang Power Snatch (Below The Knee) 3@Bar, 3@50%,...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/PVC Hinge/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Hip Halo 2s Pause Air Squats 2×10 (60s) Strength/Power Snatch...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner 3 Inchworms + Sprint 2xGLaps (Partner Rest) F-B Arm Circles/Frog Jump/Forearm Rotations 2x10e/10/10e (30s) Skill Practice...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Bear Crawl + Back Pedal 2 Min (Partner Rest) PT/SL Glute Bridge/Pull Plus 2×10/10e/10 (30s) Strength/Power...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps)...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC 2×10/10 (30s) Hip Halo 3s Pause Air Squat 2×5 (30s) Rack Rotation + FS 2x5e+5 @...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 OH Arm Swing/Frog Jump/SL Glute Bridge 2×10/10/10e (NR) Conditioning Metcon...
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Banded Bear Crawl 2xGLap (Partner Hold) McKenzie Press Up/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR) Strength/Power Sumo...
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