WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Over-Under Relay 2x (2 Teams)

PT/TMC/Air Squat 2×10/10/10 (30s)

Conditioning

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
In Teams of 2 Complete 3RFT

1000m Row – Switched Every 250m

50 Burpees – Together

50 Box Jumps (S-AC, Rx-20/24) – Switch Every Rep

800m Run – Together

*1 Erg/1 Box Per Team

*Record Team Name + Time

*45-Minute Cap

*2 Round Scaled Option

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Wall Stretch (1+ Min Each)