Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10 (NR) Pull Plus/Air Squats 2×10/10 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%) *1.5-2 Min Rest *10s Standing Hold Last Rep of Each Set *18-Minute Running Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX...Read More