WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

PT/Spider Lunge/Wall Squat 2×10/10/5 (30s)

Skill Practice

Rope Climb (15 Min)

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 (Calories)

10-Min EMOM

Min 1: Squat Thrust Erg Hop (S-6, Rx-9, Rx+12)

Min 2: 10 Pull Row (Max Cals)

*LAST MINUTE: 60s MAX Cal Row

*Record Total Cals

Cool Down

Hollow/Arch Hold (2-3x20s Each )

*1 Min Rest

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Lying Figure 4 Stretch (1 Min Each)