WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Inverted SA KB Carry @ 15+ lbs 3xGLap (Partner Rest)

KB Complex: Fig 8/Lateral Lunge/Toe Tap 2×10/5e/30 @ 20+/30+ (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

Death By KB Transfer (AMRAP – Rounds and Reps)

EMOTM Athletes will transfer their KB 1 Gym Length – Increasing by 1 GL each minute until athletes cannot finish within the minute.

(S-15/25, Rx-25/35, Rx+35+/50+)

15-Minute MAX

Record Highest FULLY Complete Round (1-15)

IF athlete can’t complete all 15 rounds – you must ROW the remainder.

Record Highest Round Completed (Rounds) + Meters Rowed (Reps)

Cool Down

Partner Side Bridge Ladder (2×1-5)

*1 Min Rest

Mobilize

Lax Ball Plantar Fascia Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)