WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Bear Crawl + Back Pedal 3xGLap (Partner Rest)

PVC Halo/Frog Jump/Pull Plus 2x5e/10/12 (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

Race-to-1500 (Time)

Row 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-15/20, Rx-20/30, Rx+30+/40+)

Record Time

Cool Down

Hollow Hold (2-3×20-30s )

*1 Min Rest

*S-Knees Bent

Mobilize

Foam Roll Lats

Kneeling Hip Flexor Stretch

Forearm Chest Opener