Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s) PVC Halo/Shin Box Rotation/Air Squat 2x5e/5e/10 (No Rest) Strength/Power DB SA Row (5e@LBD WT, Then 3x8e@HBD WT) Single arm row performed on a bench/box.*90s Rest *Use Appropriate WT for FULL ROM w/ 3010 Tempo *Suggested WT: S-15/25, Rx-20/35, 30+/50+ Conditioning Metcon (AMRAP...Read More