WOD Tuesday CrossFit


WOD Tuesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 Min Run/Row/Ride

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

PVC Halo/Scorpion Kick/Push-Up: 2x5e/5e/5 (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.


Metcon (AMRAP – Rounds and Reps)

12-Min AMRAP

5 Power Snatch (S-35-65/45-95, Rx-75/105, Rx+95/135)

10 BB Lunges (S-BW, Rx-Same WT As Above)

10 Lateral Bar Hops

20 Cal Row

*Record Total Rds + Reps

Cool Down

Rolly Polly (2-3×6)

Abdominal Exercise
*1 Min Rest

*With a Partner


Lax Ball Ext Rot Smash (1 Min Each)

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1 Min Each)