Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes KB Complex: Ribbon/Fig 8/Goblet Squat 2x30s Each @ 20/30 (No Rest) Strength/Power Close-Grip Bench Press (8/5/3 Then 3×5 + 5 Explosive Chest Passes ) 8@Bar, 5@50%, 3@60% Then 3×5@70-80% + 5 Explosive Chest Passes *Ball Weight: 14/16 *1.5-3 Minute...Read More