Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride SB Bounce Relay 3 Minutes PT/Spider Lunge/OHS: 2×10/10/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *FULL Depth – Use Ball IF Necessary *Off Rack Conditioning Metcon (AMRAP – Reps) 7-Minute AMRAP Ascending Ladder by 3’s Burpee...Read More