WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

PT + Wall Squat 2×10/5 (30s)

DB Complex: Curl + Row + Thruster 2x10e 10+/15+ (60s)

Strength/Power

Strict Pull-Up (5×5 *90-120s Rest)

Underhand Close-Grip

Focus on FULL ROM

(S- 8 Single Ring 3010 Tempo Row, Rx-Chin, Rx-C2B)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP

Cash-In: 50 Cal Row

10 Alt DB Snatch (S-15/25, Rx-20/35, Rx+30+/45+)

200m Run

50 DU’s (S-100 Singles)

Record Total Rds + Reps

Cool Down

Ab Rollouts (2-3x30s @ Slow Tempo *60s Rest)

Grab A Partner

Mobilize

Lax Ball Trap Smash

Forearm Chest Opener