WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (30-60s)

PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s)

Skill Practice

Pistol/SL Squat (10-12 Min)

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
Each Step Should Be 80% Mastered B4 Moving On

Conditioning

Metcon (Weight)

12-Minute EMOTM

Minute 1: 3 Clean-2-Press (Suggested Start: S-35/55, Rx-65/95, Rx+95/135)

Minute 2: Bar Facing Burpee Bar Hop (S-5, Rx-7, Rx+9)

Record Highest WT Completed

Cool Down

Team Zercher Slosh Pipe Hold/Glute Bridge (5-7 Minutes (30+ lbs) *Switch A.N.)

Mobilize

Lax Ball Front Shoulder Smash

Forearm Chest Opener

Kneeling Hip Flexor Stretch