WOD Tuesday CrossFit


WOD Tuesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Lateral Shuffle 3 Minutes (Partner Rest)

KB Ribbon/KB Fig 8/KB Rev Lunge to OH Press: 2×8/8/4e @20+/30+ (30s)

Skill Practice

Pistols (10-12 Minutes)

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

2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s)

3. Lunge w/ Foot Up 1-2x2e (30s)

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

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

*Each Step Should Be 80% Mastered B4 Moving On


Metcon (AMRAP – Rounds and Reps)

14 Min-AMRAP

400m Run

13 Push-Ups (S-Elevated/Neg2Knee, Rx-C2F, Rx+HSPU)

11 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

9 Pull-Ups (S-10 Basic Kips/5010 Ring Row, Rx-Chin, Rx+C2B)

*Record Total Rds + Reps

Cool Down

Dead Bug ( 2-3×16 *1 Min Rest)


Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball Glute Smash w/ Rotation (2 Spots Each Side – 8 Movements Each Spot)

Pigeon Pose (1+ Min Each)