WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer 3 Minutes @ 16/20 (Partner Rest)

PVC Halo/TMC/Burpee: 2x5e/10/5 (30s)

Skill Practice

Toes-To-Bar (10-12 Minutes)

1. 2×10-15s Basic Kip

2. 2×5 Kip + Knees-2-Chest

3. T2B

*Each progression should be 80% mastered before moving to the next.

*IF Proficient at Movement: Hit Max Rep Set After Warm-Up

*60s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOTM

Min 1: 8 Box Jump Overs (S-AC, Rx-20/24, Rx+24/30)

Min 2: Row Cal Sprint (S-7/9, Rx-9/11, Rx-11/13)

Min 3: 12 Wall Ball (S-AC MB Thruster, Rx-16/20)

Last Minute of Work – MAX Wall Ball Shots

*Record Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @ 14+/16+)

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1+ Min Each)