WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Broad Jump + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s)

Skill Practice

Clean (12-15 Minutes)

Hang Power Clean + Hang Clean: 3+3@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-75% or HBD WT

*1.5-2 Min Rest

*IF Never Done – Suggest WT: S-45/75, Rx-65/95, Rx-95+/135+

*Unbroken Reps – From Low Hang

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOM

Min 1: Wall Walk (S-5 Inchworm Walks, Rx-3 Wall Walks, Rx+18′ Handstand Walk)

Min 2: 30s Box Jump Overs (MAX Reps)

Min 3: 30s Wall Sit

*Record Total Reps

*Handstand Walk Has 6′ Increments

Cool Down

Prone Press (2-3×10 @2020 Tempo )

Lying on the ground face down, feet on the floor, butt engaged, lift your chest and press overhead with your arms.
*1 Min Rest

*PVC – PVC+5lbs

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Calves (1 Min Each)

Wall Stretch (1+ Min Each)