Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/5 Hop + Run/Side Straddle Hop) 2x PT/Frog Jump/Push-Up 3×10/10/5 (30s) Strength/Power Back Squat (8@40%, 5@50%, Then 3×8@55-65% *90-120s Rest) 3010 Tempo Conditioning Metcon (Time) 3RFT 5 Power Snatches (S-15-35/45, Rx-55/75, Rx+75+/95+) 10 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30) 15 Burpees...Read More