WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Burpee Ladder 2×1-4 (60s)

KB Halo/Air Squat/Pull Plus 2×10/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip Practice

2x10s Kip

2×8 Box Gymastics 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

Death By KB Transfer (AMRAP – Rounds and Reps)

EMOTM Athletes will transfer their KB 1 Gym Length – Increasing by 1 GL each minute until athletes cannot finish within the minute.

(S-15/25, Rx-25/35, Rx+35+/50+)

15-Minute MAX

Record Highest FULLY Complete Round (1-15)

IF athlete can’t complete all 15 rounds – you must ROW the remainder.

Record Highest Round Completed (Rounds) + Meters Rowed (Reps)

Cool Down

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

Dumbbell Shoulder External Rotation

Mobilize

Lax Ball Trap Smash

Lying I/R Stretch

Forearm Chest Opener