WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder: High Knees 1-In/2-In 2-Out/Backwards Hop Scotch 2x

PT/Air Squat/SL Balance 2×10/10/15s Each (30s)

Skill Practice

Pistol/SL Squat (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 (AMRAP – Rounds and Reps)

10 Minute EMOTM (Reps)

4 OH Lunges + 4 Bar Facing Burpees

S-BW-35/45, Rx-55/75, Rx+85/115

Last Minute: Complete As Many BF Burpees & Record Reps

Cool Down

Pilates Sit-Up (2-3×12 *60s Rest)

Mobilize

Foam Roll Glutes

Wall Stretch

Triceps Stretch