WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PVC Halo/Freestanding Leg Swing/Frog Jump 2x5e/10e/10 (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

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP

10 Dips (S-Box, Rx-Steel, Rx+ Ring)

15 Air Squats (to appropriate MB HT)

15 OH KBS (S-AC to 20/30, Rx-35/50, Rx+45+/60+)

30 Cal Row

*Record Total Rds + Reps

Cool Down

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

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)

Pigeon Pose (1+ Min Each)