WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling 3x100m (Burpee Penalty)

PVC Jumping Jack/OHS/Push+ 2x10e (30s)

Skill Practice

Handstand Push-ups (10-12 Minutes)

S-Pike Push Up Variation 3010 Tempo (Feet on floor OR on box)

Rx-HSPU (2 Abmats or Less)

Progression:

1. Tripod Hold Knees on Elbows.

2. Tripod Hold Legs Straight

3. Kip From Tripod Position

4. HSPU/Pike Variation

Conditioning

Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP

1000m Row

10 Total TGU (S-BW, Rx-20+/30+)

500m Row

5 Wall Walks (S-Knee Plank Walk Out)

Record Rds + Reps

Cool Down

Hollow Rock (2-3×20-30s *60s Rest)

Mobilize

Lax Ball Front Shoulder Smash

Forearm Chest Opener

Pigeon Pose