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Work out of the Day

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10 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 by 2’s (60s) PVC Halo/TMC/SL Glute Bridge 2x5e/5e/5e (No Rest) Strength/Power Back...
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09 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Back Pedal + Stiff-Legged Bear Crawl 3 Min (Partner Rest) PT/Lateral Lunge/Pull Plus...
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08 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Inchworm/Air Squats 2×10/5/10 (No Rest) Strength/Power Deadlift (5@Bar,...
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06 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 3 Min @ 16/20 PT/OHS/Basic Kip 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and...
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05 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Bear Crawl + Sprint 3 Min PT/Shin Box Rotation/Frog Jump 2×10/10/10 (No Rest) TD WOD Prep...
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04 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride 2xSpeed Ladder: Single-In/2-In/Scissor-L/Scissor-R KB Complex: RW/Ribbon/KBS 2x10e/10/10 @ 20+/35+ (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute...
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03 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Locomotor Movements 3 Min PVC Halo/TMC/3s Pause Air Squats 2x5e/5e/5 (No Rest) Strength/Power Back...
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02 Jan 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner “Oklahoma” Sprint Relay 2 Min (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) Skill...
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