Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30-60s Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Strength/Power Bent Over Row (5@BB, 5@LBD WT, Then 3×8@HBD WT) *1.5 Min Rest *Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+ *2010 Tempo Conditioning Metcon (AMRAP – Rounds and Reps) Death by Wall Ball 12...Read More