WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

PT/Pull Plus/Burpee 2×10/10/5 (30s)

Skill Practice

Strict Pull-Up (4×5 *90-120s Rest)

S-Jumping 3s Negative/5010 Tempo Ring Row, Rx-Chin, Rx+C2B

*Chase Each Set w/ 12-15 Standing Hollow Pull Throughs

*MUST REMAIN HOLLOW

Conditioning

Metcon (AMRAP – Reps)

12-Minute EMOTM

Minute 1: 10 OH Lunge (S-BW to 35/45, Rx-55/75, Rx+85+/115+)

Minute 2: 30s Squat Thrust Bar Hops (S-Step Over) – MAX Reps

Minute 3: 30s Glute Bridge

Record Total Squat Thrust Reps

Cool Down

Partner Side Bridge Ladder ( 2×1-5 @ 3010 Tempo *1 Min Rest)

Mobilize

Foam Roll Glutes

Foam Roll Lats

Pigeon Pose