WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Stiff-Legged Bear Crawl + Side Shuffle 2xGLap (Partner Rest)

PVC Halo/Deep MT Climber/Pull Plus: 2×10/10/10 (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 (AMRAP – Rounds and Reps)

12-Min AMRAP

6 TGUs (S-BW to AC, Rx-20/30, Rx+35+/50+)

15 Air Squats

400m Run

*Record Total Rds + Reps

Cool Down

3-Part Plank (2-3x20s Each )

L-Side Plank/Low Plank/R-Side Plank
*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)