Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Banded Reverse Fly: 2×15/10/5 (30s) Pull Plus + Air Squat: 2×10/10 (30s) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...Read More