WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

TMC/Frog Jump/Push + 3x10e (30s)

Strength/Power

SL Box Squat (3x8e @ Challenging Height *90s Rest)

Focus: Stable Knee + Foot Staying Flat on Box

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

5 DL (S-65/95, Rx-95/135, Rx+115+/185+)

10 Wall Ball (10-16/14-20)

250m Row

Record Total Rds + Reps

Cool Down

Partner Leg Spikes (2-3×10 (S-Leg raise w/ no spike) *60s Rest)

Mobilize

Foam Roll Glutes

Wall Stretch