Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swings/Lateral Lunge/Wall Angel 2×10/5e/10 (30s) Skill Practice Rope Climb (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