Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/Lateral Lunge/Prone Swimmer 2x5e/5e/5 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up...Read More