WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Dyna Hoops 2 Minutes @14+/20+

PVC Halo/Frog Jump/Basic Kip: 2x5e/10/10 (30s)

Skill Practice

Strict Pull-Up (4×5 (S-5 Ring Rows+15s Dead Hang, Rx-Chin, Rx+C2B))

*Chase Each Set w/ 3 Broad Jumps

*Rest 2 Min Between Sets

Conditioning

Metcon (Calories)

12-Min EMOM

Min 1: 10 DB Thrusters (S-Single KB 20/35, Rx-20/35, Rx+35/50)

Min 2: 20s Row Sprint (MAX Cals)

Min 3: 15s Side Plank Each Side

*Record Total Cals

Cool Down

Partner Awkward Carry (400m)

Options: Large Box or 2 16+# MBs
*Switch A.N.

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)