WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Burpee Ladder 2×1-5 (60s Rest)

PT/Lateral Lunge/Pull + 2x10e (30s)

Skill Practice

Toes-To-Bar (10 Minutes)

2×10-15s Basic Kip

2×5 Kip + Knees-2-Chest

2×5 KTE

T2B

*Each progression should be 80% mastered before moving to the next.

*60s Rest Between Sets

Conditioning

Metcon (Calories)

15-Minute EMOTM

Min 1: 12 OH KBS (S-20/35, Rx-35/50, Rx+45+/60+)

Min 2: 10 Squat Thrust (S-7 Squat Thrust)

Min 3: 30s Row Sprint (Max Cals)

Record Total Cals

Cool Down

SB Hamstring Curl ( 2-3×10 @ Slow Tempo *60s Rest)

Mobilize

Lax Ball QL Smash

Forearm Chest Opener

Pigeon Pose