13
Jun
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
8-10 Minute Practice
Rest Plenty Between Attempts – Active Shoulder Are A MUST
Muscle up option IF both are already mastered
Conditioning
Metcon (Time)
4RFT
5 DL (S-55/75, Rx-95/135, Rx+135/205)
10 Squat Thrust
500m Row
Record Time: 15-Minute Cap
IF Testing C&J Wednesday – Stay w/ Rx WTs or Below
Cool Down
Handstand Hold ( 2-3x20s (S-45s High Plank/2 Wall Walks))
Mobilize
Lax Ball Trap Smash
McKenzie Press-Up
Pigeon Pose