WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner OH MB Carry 2 OH Throw 3 Minutes (14/16)

PVC Halo/Frog Jump/Handstand Hold 2×10/10/15s ** Pike Handstand Hold Scale (30s Rest)

Skill Practice

Gymnastic or Butterfly Kip Practice (12-15 Minutes)

2×10 Pull +

2x10s Kip

2×8 Box Gynastics or Butterfly Pull-Up

8-10 Minute Practice

Rest Plenty Between Attempts – Active Shoulder Are A MUST

Muscle up option IF both are already mastered

Conditioning

Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP

50 Cal Row

40 KBS (S-20/35, Rx-35/50, Rx+45+/60+)

30 T2B (S-HKR)

20 Burpees

10 Strict Press (S-35/55, Rx-55/75, Rx+75/115)

Record Total Rds + Reps

Cool Down

Banded Reverse Fly (2-3×15 *60s Rest)

Mobilize

Foam Roll Lats

Forearm Chest Opener

Hamstring Stretch