WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Row Race to 600m (Switch Every 100m)

PT/Calf Pulse/Air Squat 2×10/10/10 (30s)

Skill Practice

Double-Unders (10-12 Minutes)

1. 50 Singles

2. Single-Single-High Single 2-3 Minutes (Rest A.N.)

3. Single-Single-Double 2-3 Minutes (Rest A.N.)

4. Double Unders

Conditioning

Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+Muscle Up)

7 Front Squats (S-35/55, Rx-65/95, Rx+95/135)

9 Burpees

500m Row

Record Rds + Reps

Cool Down

SB Pike ( 2-3×8 *1 Min Rest)

S-SB Jacknife x 10

Mobilize

Foam Roll Calves

Lax Ball Front Shoulder Smash

Wall Stretch