WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + Sprint 3xGlap (Partner Rest)

PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip (15 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (Calories)

12-Min EMOTM

Min 1: 10 DB/KB Thrusters (S-AC, Rx-20/35, Rx+30+/50+)

Min 2: 10 Box Jump Overs (S-AC Step Over Option, Rx-20/24)

Min 3: 30s Max Cal Row

*Record Total Row Cals

Cool Down

Partner Plank Tap-out Ladder (2-3×2-10 )

*1 Min Rest

Mobilize

Foam Roll Quads (1 Min Each)

Foam Roll Lats (1 Min Each)

Wall Stretch (1+ Min Each)