WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Skip + Back Pedal 3 Minutes (Switch Every GLap)

KB Complex: RW/Alt KBS/Goblet Squat 2x8e/8e/8 @ 20+/30+ (30s)

Skill Practice

Double-Unders (10-12 Minutes)

1. 50 Singles

2. Single-Single-High Single 2-3 Minutes (Rest A.N.)

3. Single-Single-Double 2-3 Minutes (Rest A.N.)

4. Double Unders

Record Highest Consecutive DUBS

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

6 HRPU (S-Neg 2 Knee/Elevated, Rx-C2F Hand Release, Rx+Strict Ring Dip)

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

12 Alt DB Snatch (S-15/25, Rx-25/35, Rx+35+/55+)

300m Row

Record Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @ 14+/16+ *1 Min Rest)

Mobilize

Foam Roll Calves

Chest Stretch

Lying Figure 4 Stretch