WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 14+/16+

PT/Lateral Lunge/Toe Taps 2×10/10/30 (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

IF Awesome At DUs – Try for MAX Unbroken Reps

Conditioning

Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP

4 Gym Length Bear Crawls

6 TGU (S-BW to 15 lbs, Rx-20/35, Rx+35+/50+)

500m Row

Record Total Rds + Reps

Cool Down

Hollow Hold (2-3×20-30s *1 Min Rest)

Mobilize

Lax Ball Trap Smash Forearm Chest Opener

Kneeling Hip Flexor Stretch