WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

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

PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (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 NegativesStrict/Kipping Option 3: HSPU: Sets of 2-3 (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Min AMRAP

50 Cal Row/Ride/Ski

400m Run

30 Air Squats (to appropriate MB Ht)

20 Pull-Ups (S-Basic Kip/Rx-Chin/Rx+C2B)

10 Strict Press (S-35/55, Rx-55/75, Rx+65+/95+)

*Record Total Rds + Reps

Cool Down

KB Heel Pumps (2-3×16 )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)