WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Erg Race to 600m (Switch Every 150m)

Banded PT + Frog Jump 2x10e (30s)

Skill Practice

Rope Climb (15 Minutes)

Take 15 Minutes to Complete: S-25 Rope Climb Variations, Rx-12 Rope Climbs, Rx+16-20

Rest A.N.

Conditioning

Metcon (Time)

Run Intervals

800m, 400m, 200m

2 Minute Rest Between Sets

Record Total Work Time

Cool Down

Hollow Hold (2-3x30s *1 Min Rest)

Mobilize

Foam Roll Calves

Forearm Chest Opener

Athlete’s Choice