WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner KB Transfer 3 Minutes (20+/35+)

KB Ribbon/Frog Jump/Pull + 2x10e (60s)

Strength/Power

Strict Pull-Up ( 5×5-8 *90-120s Rest)

(S- 8 Single Ring 3010 Tempo Row/5 Jumping Negatives, Rx-Chin, Rx-C2B)

*Various Grips

*Focus on FULL ROM

Conditioning

Metcon (Time)

For Time

Cash In: 400m Run

Then 10-1 Ladder

Push-Up (S-Negative 2 Knee/Elevated, Rx-C2F, Rx+Ring Dip)

Box Jump (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

Record Time

Cool Down

Partner DB Skull Crusher (2×12 @ 15+/20+ *60s Rest)

P1 Completes 3 Then Holds in Top Position While P2 Completes 3 Until Both Athletes Reach 12 Reps

Mobilize

Lax Ball Trap Smash

Standing Hamstring Stretch

Chest Stretch