Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Inchworm/Air Squat 2×10/5/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT) *2 Min Rest *FULL ROM – Use MB If Necessary – From Floor Conditioning Metcon (AMRAP – Reps) 10-Minute EMOM Min...Read More