WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder: High Knee 1-IN/2-IN-2-OUT/Hop Scotch 2x

PVC Halo/SL Wall Reach/Air Squat 2x5e/5e/10 (30s)

Skill Practice

Pistol/SL Squat (10-12 Minutes)

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

Conditioning

Metcon (AMRAP – Reps)

10-Minute EMOTM

Minute 1: 30s Max Squat Thrust (MAX Reps)

Minute 2: 3 Squat Clean (S-35/55, Rx-65/95, Rx+95+/155+)

Record Total Reps

Cool Down

Partner Side Bridge Ladder (2×1-5 *1 Min Rest)

Mobilize

Foam Roll Quads

Foam Roll Calves

Wall Stretch