WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Walking Lunge + Butt Kick 3 Minutes (Switch Every GLap)

PVC Halo/Tuck Jump/Glute Bridge 2x5e/5/20s (No Rest)

Strength/Power

Split Squat (3x6e @ HBD WT)

*Chase Each Set w/ 20s Hollow Hold

*90-120s Rest

*Back Loaded

*Suggested WT: S-BW to 35/45, Rx-55/75, Rx+75+/95+

Conditioning

Metcon (AMRAP – Reps)

Tabata Stations

2 Minute Single Movement Tabata Stations w/ 1 Minute Rest Between Movements

Box Jump (S-AC, Rx-20/24, Rx+24/30)

Row (Meters S-70/80, Rx-80/90, Rx+90+/100+)

Sky Dive

Burpee – Max Reps

Record Total Burpee Reps

Cool Down

DB E.R. (2-3x10e @ 2.5-12 lbs *1 Min Rest)

Dumbbell Shoulder External Rotation

Mobilize

Foam Roll Calves

Lats

Pigeon Pose