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