WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (30s)

KB Halo/Goblet Squat/Pull Plus 2×10/10/10 @ 20+/30+ (30s)

Skill Practice

Toes-To-Bar (12-15 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 30-60s)

Step 2: Basic Kip 2×10 (Rest 30s)

Step 3: Kipping HKR 2×5-8 (Rest 30s)

Step 4: T2B Sets of 1+ (Rest Plenty)

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

Record Highest Set of T2B

Conditioning

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

5 Squat Snatch (S-35/45 Power Snatch + OHS, Rx-55-65/75-95, Rx+95/135)

10 Squat Thrust

50 DUBS (S-150 Singles/3 Singles=1 Rep)

500m Row or 25/30 Cal Airdyne (100m=1, 5 Cal=1)

*Record Total Rds + Reps

Cool Down

Bench YTLs (2x8e @ BW-5 lbs)

Belly on incline bench with arms drawing Y-T-L
*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)