WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Stiff Legged Bear Crawl + Sprint 2xGLap (Partner Rest)

KB RW/Ribbon/Goblet Squat: 2x10e @ 20+/30+ (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 (w/ or w/out assistance)

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)

12-Min EMOTM

Min 1: 8 Alt Pistols (S-Rev Lunge w/ Toe Pointed)

Min 2: 30s MAX DUBS (S-Singles)

Min 3: 30s Glute Bridge

*Record Total Number of DUBS or Singles

Cool Down

Partner Paloff Press (2x10e @ HBD Band )

P1 – Holds Band

P2 – Paloff Press
*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)