Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 16/20 lbs DB Complex: Ribbon/Alt Rev Lunge/OH Hold 2×10/10/20s @15+/20+ (30s) Strength/Power Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT) *1.5-2 Min Rest *Suggested WTs: S-35/55, Rx-55/75, Rx+65+/95+ *3010 Tempo Conditioning Metcon (AMRAP – Reps) 12-Minute EMOTM Min...Read More