Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 2x200m (Burpee Penalty) OH Arm Swings/TMC/Basic Kip 2×15/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM20 Min1: 30s Max T2B (S-HKR/Sit-Up) Min2: 30s Handstand Hold (S-Beast Hold) Min3: 30s Max Row Cals Min4: 30s Plate Hug 25/45 *5 Rounds – Record Total Reps Cool Down DB Hammer...Read More

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