WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest)

McKenzie Press Up/TMC/Pull Plus 2×10/10/10 (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

60 Cal Row

40 DUBS (S-120 Singles)

20 Air Squats (To Appropriate MB Height)

10 TGU (S-AC, Rx-20/35, Rx+35+/50+)

Record Total Rds + Reps

Cool Down

SB Circles ( 2-3x8e *1 Min Rest)

Mobilize

Foam Roll Calves

Foam Roll Lats

Pigeon Pose