Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/SL Glute Bridge/3s Pause Air Squat 2×10/10e/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – Take 2 Min Between Work...Read More