WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PVC Halo/Rev Lunge/Pull Plus 2x5e/5e/10 (30s)

Skill Practice

Toes-To-Bar (12-15 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 30-60s)

Step 2: Basic Kip 2×10 (Rest 30s)

Step 3: Kipping HKR 2×5-8 (Rest 30s)

Step 4: T2B Sets of 1+ (Rest Plenty)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Record Highest Set of T2B

Conditioning

Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP

40 Cal Row

20 Air Squats (to appropriate MB HT)

10 TGU (S-BW to 15/25, Rx-20/30, Rx+35+/50+)

5 Strict Pull-Ups (S-Jumping2sNeg/5010 Ring Row, Rx-Chin, Rx+C2B)

*Record Total Rds + Reps

Cool Down

Pilates Sit-Up (2-3×10 )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)

Forearm Chest Opener (1 Min Each)