WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 16/20

PT/Air Squat/Push Plus 2x10e (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 (Weight)

10-Minute EMOTM

Minute 1: 3 Touch & Go Cleans (Increasing WT)

Minute 2: Lateral Hops (S-16, Rx-20, Rx+30)

*Suggested Starting WT: S-35/55, Rx-65/95, Rx+95/135

*FULL Clean – Record Heaviest WT

Cool Down

Pilates Sit-Up (2-3×12 *1 Min Rest)

Mobilize

Foam Roll Calves (1 Min Each)

Foam Roll Quads (1 Min Each)

Forearm Chest Opener (1 Min Each)