WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (30s)

KB Ribbon/Goblet Squat/Dead Hang 2×10/10/20s @ 20+/30+ (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/Kipping HSPU: Sets of 1+ (Rest A.N.)

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

5 Strict Pull-Up (S-Jumping2sNeg/5010 Ring Row, Rx-Chin/C2B, Rx+MU)

10 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

10 Front Rack Lunges (S-AC-55/75, Rx-65/95, Rx+95+/135+)

30 Lateral Bar Hops (S-Toe Tap)

*Record Total Rds + Reps

Cool Down

DB E.R. (DB E.R. 2-3x10e @ 2.5-12 lbs & 3010 Tempo )

Dumbbell Shoulder External Rotation
*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)