Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes (Gradual Speed Increase) Mckenzie Press Up/Scorpion Kick/Lateral Lunge 2×10 (30s) Strength/Power Barbell Lunge (4×16 @ HBD WT *90s Rest) Back Loaded Barbell Lunge*Walking Lunge *Suggested Start: S-BW-Bar, Rx-65/95, Rx+95/135 Conditioning Metcon (Time) 21-15-9 For Time Box Jump (Athlete’s Choice,...Read More