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WOD

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30 Apr 2019
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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) PT/Frog Jump 2×10/10 (NR) Hip Halo Lateral Walk 2x12ea...
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29 Apr 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR) Skill...
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28 Apr 2019
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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) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Strength/Power Bench...
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26 Apr 2019
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DL & Donuts

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Ladder: 2×2-8 (30-60s) McKenzie Press-Up/TMC/SL Glute Bridge 3×10/10/10e (30s) Superman 2×10 (30s) Strength/Power Sumo Deadlift...
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25 Apr 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT + TMC 2×10/10 (30s) Hip Halo SL Glute Bridge 2x8e w/ 2s Pause (30s) Rack Rotation...
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24 Apr 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Conditioning Metcon (AMRAP –...
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23 Apr 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Sumo...
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22 Apr 2019
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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/Lateral Lunge/SA Push Plus 2x5e/5e/10e (30s) Skill Practice Toes-To-Bar...
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21 Apr 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (30s) Strength/Power Front Rack...
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19 Apr 2019
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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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