WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Partner Bear Crawl + Crab Walk 3xGL (Partner Rest)

PT/Frog Jump/Pull + 3x10e (30s)

Skill Practice

Rope Climb (12-15 Minutes )

S-2x10s Clamp Hold + 4×3-5 Rope Climb Variation

Rx-2×10 Clamp Hold + 10-12 Total Rope Climbs

Rx+2×10 Clamp Hold + 10-12 total rope climbs (w/ 1-3 legless)

Rest A.N.

Conditioning

Metcon (Time)

Race-to-1500

Row 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-15/20, Rx-20/30, Rx+30+/40+)

Record Time

Cool Down

Low Plank (2-3x30s *60s Rest)

Mobilize

Foam Roll Quads

Wall Stretch