Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner Burpee Ladder 2×1-5 (60s) PVC Halo/Air Squat/Pull + 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 30-Minute Work Capacity (2-3 Athletes) 4RFT 400m Run 30/45 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+) 20/30 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+) 10/15 Pull-Ups (S-20/30 Jumping,...Read More