Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Locomotor Movements Lax Ball Forearm Smash 1 Min Each PT/PVC Hinge/Wrist Ext 2×10/10/10e (30s) TD WOD Prep DB Hang Clean & Jerks 3e@LBD WT, Then 4x3e @ HBD WT *1.5 Min Rest *Suggested WT: S-20/35, Rx-35/50 *Between Sets 3 Broad Jumps Conditioning Metcon (Time) 3 Rounds/4RFT 5...Read More