WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes (5 Burpee Drop Penalty)

PVC Halo/TMC/Pull Plus 2x5e/10total/10 (30s)

Strength/Power

Halting Strict Pull-Up (4×3 *1.5-2 Minutes Rest)

Strict chest-2-bar pull-ups with a 3s pause in three positions: top, middle, and bottom.
S-Banded, Rx-Chin

Conditioning

Metcon (Calories)

12 Minute EMOTM

Minute 1: 3 Strict Press (S-35/55, Rx-55/75, Rx+75/115)

Minute 2: 45s Row Sprint (Max Cals)

Record Total Cals

Cool Down

KB Skull Crusher ( 2-3×10 3010 Tempo (15+/25+ KB) *1 Min Rest)

Supine KB Triceps Extension

Mobilize

Foam Roll Lats

Forearm Chest Opener

Pigeon Pose