Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3-5 Minutes McKenzie Press Up/SL Wall Reach/3s Pause Air Squat 2×10/5e/5 (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80%) *w/ 5-3-1 Pause @ Bottom *1-2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT *20-Minutes...Read More