Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 3×92 (Air Squat Penalty) PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM21 MIN1: 9 Pull-Ups (S1-Jumping, S2-5 Chin, Rx-9 Chin, Rx+9 C2B) MIN2: 30s MAX Rep Wall Ball (S-AC, Rx-16/20) MIN3: Rest *Record Total Reps Cool Down Side Plank: 2-3x30s Each...Read More