WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s)

Skill Practice

Double-Unders (10-12 Minutes)

1. 50 Singles

2. Single-Single-High Single 2-3 Minutes (Rest A.N.)

3. Single-Single-Double 2-3 Minutes (Rest A.N.)

4. Double Unders

*Record Highest Consecutive DUBS

Conditioning

Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP

50 Cal Row

40 Wall Balls (S-AC MB Thruster, Rx-16/20)

20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35+/50+)

15 Push-Ups (S-elevated/neg2knee, Rx-C2F, Rx+HSPU)

10 T2B (S-HKR)

*Record Total Rds + Reps

Cool Down

Side Plank (2-3x30s Each )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)