Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 8@60, 8@60-65%, 8@60-65%) *1.5-2 Min Rest *2010 Tempo w/ FULL ROM – No Excuses *18-Minute Running Clock Conditioning Metcon (Time) 3RFT...Read More