Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/TMC/PVC Hinge 2×10/10/10 (NR) Strength/Power Good Mornings (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – 3010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by...Read More