WOD Tuesday CrossFit


WOD Tuesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

KB Ribbon/Pull Plus/Inchworm 2×10/10/5 @ 20+/30+ (30s)

Skill Practice

Halting Strict Pull-Up (4×3 *1.5-2 Min Rest)

Strict chest-2-bar pull-ups with a 3s pause in three positions: top, middle, and bottom.
*3s Pause: Top/Middle/Bottom

*(S-Banded, Rx-Chin)

*STAY HOLLOW w/ Various Grips


Metcon (Calories)

15-Minute EMOTM

Min 1: 8 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min 2: 8 Push-Press (Same WT As Lunge)

Min 3: 30s MAX Cal Row

*Record Total Cals

Cool Down

Partner PVC Manual Resistance Curls ( 2-3×8 w/ PVC *60-90s Rest)


Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Pigeon Pose (1+ Min Each)