WOD Tuesday CrossFit


WOD Tuesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer 3 Minutes (16/20)

In-Out Arm Swing/Air Squat/Pull Plus 2×12/10/10 (No Rest)

Skill Practice

Toes-To-Bar (10-12 Minutes)

-2×10-15s Basic Kip

-2×5 Kip + Knees-2-Chest


*Each progression should be 80% mastered before moving to the next.

*IF Proficient at Movement: Practice Strict “Ball-Up” Movements in Sets of 3-5

60s Rest Between Sets


Metcon (Weight)

12-Minute EMOTM

Minute 1: Row Sprint S-7/9, Rx-9/11, Rx+11/13 Cals

Minute 2: 2 Cleans (Work-Up To HBD WT)

Suggested Start: O1-35/55, O2-65/95

Record Heaviest Completed 2

Cool Down

Partner Side Bridge Ladder ( 2-3×1-5 *1 Min Rest)


Lax Ball/Foam Roll Glutes

Forearm Chest Opener

Pigeon Pose