WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (60s)

PT/TMC/Pull Plus 2×10/10total/10 (30s)

Skill Practice

Ring Muscle-Up Progression (12-15 Minutes)

1. Ring Row 2×5 w/ Feet On Ground OR On Box (30-60s)

2. MU Transition 2×3 w/ Feet On Ground OR On Box (30-60s)

3. Ring Dip 2×5 (S-Jumping Negative/Band)

4. Ring Kips (Basic Kip w/ Work Up to Pulling Rings to Hips)

5. Muscle Up Practice at Current Progression w/ Remaining Time

Conditioning

Metcon (AMRAP – Reps)

5-Minute AMRAPs (2 w/ 2 Minutes Rest)

Ascending Ladder by 2’s

Box Jump (S-AC, Rx-20/24, Rx+24/30)

Gym Length Plate Transfer (25/45)

Start at Top in 2nd AMRAP

Record Total Reps (See Cheat-Sheet)

Cool Down

DB E.R. (2x10e @ 2.5-12 lbs *1 Min Rest)

Dumbbell Shoulder External Rotation

Mobilize

Foam Roll Lats

Foam Roll Calves

Wall Stretch