Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/3s Pause Air Squats 2×15/10/5 (30s) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *2 Min Rest *Rep1=5s/Rep2=3s/Rep3=1s *18-Minute Running Clock Conditioning Metcon (Time)...Read More