WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL

PT/PVC Hinge/Broad Jump 2×10/10/5 (30s)

Pick Drill + 1 Minute Steady State

TEST

500m Row (Time)

Max Effort 500m Row
3-5 Minute Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP (85%)

3 BB Bent-Over Row (S-15-35/55, Rx-55/75, Rx+65+/95+)

6 Strict Push-Up (S-Knee/Elevated, Rx-C2F, Rx+Strict Ring Dip)

9 Air Squats

1 Gym Lap Crab Walk

Record Rds+Reps

Cool Down

Side Plank (2-3x30s each * 60s Rest)

Mobilize

Lax Ball Trap Smash

Lateral Highway Stretch