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Work out of the Day

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06 Jul 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Speed Ladder: 2xHigh Knees/Lateral Hand Walk Left/Lateral Hand Walk Right PT/Lateral Leg Swing/Burpee 2×10/10e/5 (30s) Conditioning Metcon...
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05 Jul 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) TD WOD Prep 1....
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04 Jul 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Traveling KBS + Transfer @ 20+/35+ 2xGLap (Partner Rest) PT/Frog Jump/Basic Kip 2x10e (30s) Conditioning Metcon...
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03 Jul 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/5e (30s) Strength/Power Strict Press...
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02 Jul 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10 (No Rest) Skill Practice...
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01 Jul 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Bear Crawl + Transfer 2 Min (Partner Rest) PT/TMC/3s Pause Air Squat 2×10/10/5 (No Rest)...
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29 Jun 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Air Squat/Inchworm 2×10/10/5 (30s) Conditioning 3xAMRAP8 Cash In:...
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28 Jun 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/TMC/Supermans 2×10/10/10 (30s) TD WOD Prep 1. Power Clean...
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27 Jun 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Skip 2xGLap (Partner Rest) PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon...
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26 Jun 2018
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) SA Push Plus 2x10e...
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