Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest = Glute Bridge) PT/Air Squat/Push-Up 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT ) *2010 Tempo *ALL PRETTY – Full Depth *1.5-3 Min Rest Conditioning Metcon (Time) 3RFT 5 Hang Power...Read More