Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (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...Read More