WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

3 Minute Tabata: Speed Skaters + High Plank

PVC Good Morning/Air Squat/Pull+ 3x10e (30s)

Strength/Power

Weighted Step-ups (3×16 total @ HBD WT *90s Rest)

2 KB Rack

Box Height Determined By Mobility: 16-24 inches

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Min AMRAP

3 Pull-Ups (S-Ring Row/Strict Banded, Rx-Chin, Rx+C2B)

6 Power Cleans (S-35-55/55-75, Rx-65/95, Rx+85+/155+)

9 Air Squats (To Appropriate Ball Height)

Record Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss (2-3x10e (10-14/14-16) *60s Rest)

Mobilize

Foam Roll Glutes

Wall Stretch