WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner SB Bounce Relay 3 Minutes

PVC Halo/Stiff Legged Bear Crawl/Frog Jump 2x5e/GLe/10 (30s)

Skill Practice

Handstand Push-ups (12-15 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.)

Option 2: HSPU Negatives: Sets of 2-3 (Rest A.N.)

Option 3: Strict HSPU: Sets of 1+ (Rest A.N.)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP

400m Run

30 DUBS (S-90 Singles)

10 Front Rack Lunge (S-35/55, Rx-65/95, Rx+95+/135+)

5 Pull-Ups (S-Jumping 3s Negative/5010 Ring Row, Rx-Chin, Rx+MU)

Record Total Rds + Reps

Cool Down

Supermans (2-3×12 *1 Min Rest)

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Pigeon Pose (1+ Min Each)