Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/PVC Hinge/SL Glute Bridge: 2×10/10/10e (30s) Strength/Power Split Squat (8e@BW, 5e@LBD WT, Then 3x8e@HBD WT ) *1.5-2 Min Rest *Suggested Start WT: S-Bar, Rx-55/75, Rx+75+/105+ *2010 Tempo Conditioning Metcon (AMRAP – Reps) 9-Minute EMOM Min 1:...Read More