WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

MB Bear Crawl 3xGL (Walk Back)

PVC Halo/Lateral Lunge/Bridge Reach 2x5e/5e/5e (30s)

Strength/Power

Dips (4×5-8 (S-Tempo Bench/Push-Up, Rx-Steel, Rx+Ring))

Chase Each Set w/ 10 Explosive Self Chest Pass (14+/16+)

Rest 90s Between Sets

Conditioning

Metcon (No Measure)

12-Minute EMOTM

Even: 8 Push Press (S-35/55, Rx-55/75, Rx+65+/95+)

Odd: Row Sprint (S-7/9, Rx-9/11, Rx+11/13 Calories)

Cool Down

Partner High Plank/Wall Sit (5 Minute Running Clock)

P1 High Plank – P2 Wall Sit

Switch A.N.

Mobilize

Foam Roll Lats

Chest Stretch Variations