Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70-75% w/ 3s Pause) *FORM FOCUS *2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP7 5 Hang Power Snatch (S-Bar to...Read More