WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes (14+/16+)

PVC Halo/Frog Jump/Pull + 2x5e/10/10 (30s)

Strength/Power

Pull-ups ( 4×5-8 *90-120s Rest)

S-4×5 Jumping Negatives 3010 Tempo

Rx-Strict Chin Up 4×5

Rx+Strict Pull-Up w/ Various Grips 4×5-8

Conditioning

Metcon (Time)

15 Min EMOTM

0-4: 5 KBS + GLength Bear Crawl

5-9: 5 KBS + 5 Squat Thrust

10-14: 5 KBS + 20 DU’s (S-30 Singles)

Record Total Work Time For Minutes 10-14

S-20/35, Rx-35/50, Rx+45+/60+

Cool Down

Pilates Sit-Up (2-3×10 *60s Rest)

Mobilize

Foam Roll Quads

Chest Stretch

Pigeon Pose