Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Frog Jump Ladder 2×1-4 (60s) McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest) Athletics 500m Row (Time) Max Effort 500m RowPick Drill 1-Minute Steady State Warm-Up Record Time Conditioning Metcon (AMRAP – Reps) 5 Rounds 30s: Squat Thrust Plate Hop (MAX Reps) 30s: REST 30s:...Read More