WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Broad Jump + Back Pedal: 2xGLap (Partner Rest)

KB Complex: Ribbon/Pull & Catch/Goblet Squat: 2×10/10/10 @20+/30+ (60s)

Skill Practice

Clean (Complex – Hang Power Clean + Hang Clean)

2+2@Bar, 2+2@LT WT

Then 4×2+2@50-60% or HBD WT

*1.5-2 Min Rest

*Suggested Start WT: S-35/55, Rx-55/75, Rx+75/115

*Unbroken Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Min AMRAP

5 Strict Press (S-35/55, Rx-55/75, Rx+65+/95+)

10 KBS (S-20/35, Rx-35/50, Rx+45+/60+)

15 Air Squats

500m Row

*Record Total Rds + Reps

Cool Down

Banded Palof Press ( 2-3x10e *1 Min Rest)

Mobilize

Lax Ball Trap Smash (1-2 Spots Per Side/10 Movements)

Foam Roll Quads (1 Min Each)

Pigeon Pose (1+ Min Each)