WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

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

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

Skill Practice

T2B Practice (12-15 Min)

T2B Practice: 12-15 Minutes

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (60s)

Step 3: Kip + K2C 2×3-5 (60s)

Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)

* Knuckles Above Bar * Full Grip * Feet Together *

IF Proficient at Movement: Hit Max Rep Set After Warm-Up

Conditioning

Metcon (Calories)

10-Minute EMOM

Min 1: 5 Push Press (S-AC to 65/95, Rx-75/105, Rx+95+/135+)

Min 2: 30s Row/Ski Sprint (Max Cals)

*Record Total Cals

Cool Down

Partner Inverted KB Carries (3-4xGLap @10+/20+)

*Single Arm

*1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Pigeon Pose (1+ Min Each)