WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Lateral Shuffle 3 Minutes

KB Complex: Ribbon/Alt KBS/Lat Lunge 2×10/10/10 @ 20+/30+ (30s)

Skill Practice

Pistol/SL Squat (12-15 Minutes)

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOTM

Minute 1: 5 Pull-Ups (S-Jumping 3s Negative/5010 Ring Row, Rx-Chin, Rx+Strict Chin)

Minute 2: 10 Push-Press (S-AC to 55/75, Rx-65/95, Rx+85+/135+)

Minute 3: 30s Lateral Hop (MAX Reps)

*Record Total Reps

Cool Down

DB Hammer Curls (2-3×10-12 @ 10+/20+ WT *1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Static Scorpion Stretch (1 Min Each)