WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Forward DynaFrog + OH Carry 3xGLap (60s)

PT/Air Squat/Push Plus 2x10e (30s)

Skill Practice

Handstand Walk (12-15 Minutes)

1. Wall Walk 2×2-3 (45-60s)

2. Box Pike Walk 2×180 Degrees (60s)

3. Kick Up 2 Wall 2×3 (30-60s)

4. Kick Up Walk to Wall 1-3 Steps 2×1

5. Kick-Up to Walk (IF at this point, teach forward roll)

Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (AMRAP – Reps)

Team Sled Pull (2-3 Athletes)

10-Minute AMRAP (S-25/45, Rx-45/70, Rx+70+/90+)

Switch Every Glap – Record Total Team Laps (Reps)

Cool Down

Side Bridges (2-3x10e @ Slow Tempo *60s Rest)

Mobilize

Lax Ball Front Shoulder Smash

Pigeon Pose

Triceps Stretch