WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer 3 Minute Building in Speed @ 16/20

PT/Air Squat/Pull Plus 2x10e (30s)

Skill Practice

Gymnastic or Butterfly Kip Practice (12-15 Minutes)

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 (AMRAP – Rounds and Reps)

15-Minute AMRAP

3 Wall Walk

6ea Front Rack Lunge (S-35/55, Rx-65/95, Rx+95/135)

9 OH KBS (S-20/35, Rx-35/50, Rx+45+/60+)

30 Cal Row

Record Total Rds + Reps

Cool Down

Hollow Hold ( 2-3×20-30s *60s Rest)

Mobilize

Lax Ball Front Shoulder Smash

Forearm Chest Opener

Wall Stretch