Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills (2-In/Straddle Hop/Backwards 2-In 2 Out) 2xLadder Length Banded PT/Frog Jump/Pull + 2x10e (30s) Spider Lunge 2xGLe (Walk Back) Conditioning Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP 800m Run 15 Pull-Ups (S-Ring Row/Jumping, Rx-Chin) 30 Push-Ups (S-Negative 2 Knee, Rx-C2F)...Read More