WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGL (Partner Rest)

PT/Speed Skater/Pull+ 3×10/20/10 (30s)

Strength/Power

Front Rack Lunge ((Reverse) 3×12 total @ HBD WT *90s Rest)

Suggested Start: S-BW-35/BW-45, Rx-45/65, Rx+65+/95+

Alternate Each Rep

Conditioning

Metcon (Time)

Row Sprint Interval Pyramid

500m – 250m -100m – 250m – 500m

1 Min Rest Between Sets

Record Total Work Time

Cool Down

DB E.R. (2-3x10e (2.5-15 lbs) *60s Rest)

Dumbbell Shoulder External Rotation
3010 Tempo

Mobilize

Foam Roll Quads

Wall Stretch