WOD Tuesday CrossFit


WOD Tuesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling 3 Rounds w/ 1 Burpee Penalty

KB Complex: RW + Ribbon + Thruster 2x10e @ 20+/30+ (60s)

Skill Practice

Handstand Push-ups (12-Minutes)

HSPU Practice:

2-3x 10s Tripod Holds

2x3e Tripod + SL Lift

2×3 Tripop + Double Leg Lift

2-3x Tripod to Horizontal Kip

Rest A.N.

Each Progression Should be 80% Mastered B4 Moving On


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 Cal Row/Ride

20 Air Squats

10 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

5 Power Cleans (S-35/55, Rx-65/95, Rx+85+/135+)

Cool Down

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


Lax Ball Trap Smash

Banded OH Stretch