WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Bear Crawl + Transfer 3xGLap @ 16/20 (Partner Rest)

KB Halo/Lateral Lunge/Squat Thrust 2×10/10/5 @20/30 lbs (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 – Rounds and Reps)

13-Minute AMRAP

4 Plate TGUs (S-BW-10 lbs, Rx-15/25)

8 Pull-Ups (S-15 Kips/3010 Ring Row, Rx-Chin/C2B, Rx+5 MU)

10 DB Thrusters (S-AC, Rx-20/30, Rx+35/50)

400m Run

*Record Total Rds + Reps

Cool Down

DB E.R. (2x10e @ 2.5-12 lbs w/ 3010 Tempo )

Dumbbell Shoulder External Rotation
*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)