WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Invisible “Fran”: 21-15-9 PVC Pull-Ups/PVC Thrusters

PT/Hollow 2 Superman 2×12/5 (30s)

Skill Practice

Gymnastic or Butterfly Kip Practice (12-15 Minutes)

2×10 Pull +

2x10s Kip

2×8 Box Gynastics or Butterfly Pull-Up

6-8 Minute Practice

Rest Plenty Between Attempts – Active Shoulder Are A MUST

Muscle up option IF both are already mastered

Conditioning

Race-to-1500 (Time)

Row 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-15/20, Rx-20/30, Rx+30+/40+)

Record Time

Cool Down

BB Skull Crusher (2-3×10 @ 15+/35+ *60s Rest)

Mobilize

Lax Ball Front Shoulder Smash

Banded Lateral Highway