WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes (14+/16+)

KB Ribbon/Frog Jump/Push-Up 2×10/10/(5/8) @ 20/30 (60s)

Skill Practice

Handstand Push-ups (12 Minutes)

2-3x 10s Tripod Holds

2x3e Tripod + SL Lift

2×3 Tripop + Double Leg Lift

2-3x Tripod to Horizontal Kip

Rest A.N.

Each Progression Should be 80% Mastered B4 Moving On

Conditioning

Metcon (Weight)

10 Minute EMOTM

3 Power Cleans

2 Front Squats

1 Shoulder-2-Overhead

Suggested Start WT: S-35/55, Rx-55/75, Rx+65+/95+

WT’s CAN Increase – Record Heaviest Completed Set

Cool Down

DB Skull Crusher (2-3×10 @ 3010 Tempo *60s Rest)

Single KB/DB 15+/25+

Mobilize

Lax Ball Trap Smash

Forearm Chest Opener