WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + Sprint 3 Min (Partner Rest)

Basic Kip/Lateral Lunge/Broad Jump 2×10/5e/5 (30s)

Skill Practice

Rope Climb (12-15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On

*Rest A.N.

Conditioning

Metcon (Calories)

10-Min EMOM

Min 1: 1 Power Snatch + 2 OHS (S-35-55/45-75, Rx-65/95, Rx+95/135)

Min 2: 30s Row/Ride Sprint (MAX Cals)

*Record Total Cals

Cool Down

Partner Side Bridge Ladder (2×1-5 )

*1 Min Rest

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)