Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 3x10e (30s) Strength/Power Weighted Step-ups (3×16 total @ HBD WT *90s Rest) 2 KB Rack Suggested Start: S-BW-15/BW-20, Rx-20/30, Rx+25+/40+ Box Height Determined By Mobility: 16-24 inches Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride “You’ve Been Served” Warm Up Game 3 Minutes (3 Burpee Penalty) PT/Air Squat/Superman 3x10e (30s) Strength/Power Strict Press (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest) Strict Overhead Press Conditioning Metcon (Time) 4RFT 8 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+65+/95+) 10 Burpee Bar Hops (S-Squat Thrust)...Read More

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