WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Plank Walk Relay 3 Minutes (2 Teams)

KB Ribbon/Air Squat/Pull + 2x10e (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

Metcon (Calories)

12 Min EMOTM

1: 8 Push Press (S-35/55, Rx-65/95, Rx+85+/135+)

2: 30s Row Sprint (Max Cals)

3: 30s Wall Sit

Record Total Cals

Cool Down

Partner Heel Pump Ladder ( 2×1-5 *60s Rest)

Mobilize

Foam Roll Lats

Chest Stretch

Wall Stretch