Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty – No Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Conditioning Metcon (Calories) 30-Minute EMOTM Deck of Cards Face Cards: 45s Row/Ride (MAX Calories) Clubs: Deadlift S-50%, Rx-55%, Rx+60% of 1RM Hearts: Burpee Bar Hop Spades: BW Lunge (Each Side) Diamonds:...Read More