WOD Tuesday CrossFit

Bluprint Fitness, Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL Each

SL Glute Bridge 2x8e (30s)

Skill Practice

Pistols (10-12 Minutes)

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

Conditioning

Metcon (Calories)

15-Min EMOTM

Min 1: 20s Max Cal Row

Min 2: 8 BB Front Rack Lunge (S-35/45, Rx-55/75, Rx+75+/115+)

Min 3: 8 Push Ups (S-Negative 2 Knee, Rx-C2F, Rx+ HSPU)

Record Total Cals

Mobilize

Foam Roll IT Band

Pigeon Pose