WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + Back Pedal 2xGLaps

PT/Air Squat/Pull Plus 2×10/10/10 (30s)

Skill Practice

Rope Climb (12-15 Min Practice)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

*Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

*Option 2: Sets of 2-3 Traditional Rope Climbs

*Option 3: Sets of 1-2 Legless Rope Climbs

Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP

6 Power Cleans (S-55/75, Rx-75/115, Rx+95+/155+)

12 Air Squats

200m MB Transfer (14+/20)

Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder (2×1-5 *1 Min Rest)

Mobilize

Lax Ball Trap Smash

Floor Forearm Stretch

Kneeling Hip Flexor Stretch