WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip Practice (15 Minutes )

Gymnastic or Butterfly Kip Practice: 15 Minutes

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

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

*Rest Plenty Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP

15 Bent Over Rows (S-AC to 45/65, Rx-55+/75+) – 5 to 10s Break Every 5 Reps

30 Air Squats (to appropriate MB HT)

40 DUBS (S-120 Singles)

500m Row

*Record Total Rds + Reps

Cool Down

Standing Shoulder ER (2-3x10e @ 2.5-10 lbs )

*1 Min Rest

*2010 Tempo

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Forearm Chest Opener (1 Min Each)