Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner KB Transfer 3 Minutes @20/30 (Gradual Speed Increase) Arm Circles/Air Squat/Banded Rev Fly 2x10e (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5@75% or HBD WT) *90-120s Rest *ALL PRETTY Conditioning Metcon (Time) 3RFT 400m Run 15 Sit-Ups 10 Sumo DL (S-55/95, Rx-95/135,...Read More