Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30s) PT/Bridge Reach/Air Squat 2×10/5e/10 (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3...Read More