Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Frog Jump/Push-Up 2×10/10/5 (30s) Strength/Power Back Squat (Pause Squats) 5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75/75-80/75-80% or HBD WT w/ 1s Pause *2 Min Rest *Use Appropriate WT for Position Focus w/ FULL ROM Conditioning Metcon...Read More