Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Crab Walk: 2xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60% Then 3×2@70-80% w/2s Pause) *2-3 Min Rest *2s Pause @ Bottom Position Conditioning Metcon (Time) 3RFT 10 Pull-Ups (S-Jumping OR 3010 Ring Row, Rx-Chin,...Read More