Bluprint Fitness – Open Gym Warm-up 90s Jumping Jack Tabata Spider Lunge + Frankenstein 2×10/Length Back (NR) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Goblet Squat ((S-air squat) 5@LBD, 4×10@HBD) *Use Weight or Household Object for Goblet Squats *superset w/ 10 SL Wall Reaches each Leg Conditioning Metcon (AMRAP – Reps) AMRAP7 10 Burpees (S-...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD) *If no numbers use 1RM template: S-75/105, Rx-95/155, Rx+125+/205+ *20 Min Clock – 2 Min Rest – 2s Pause Each Rep Conditioning...Read More