WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3-Minutes @ 16/20

Bridge Reach/Wall Squat/Pull + 2x10total/8/10

Skill Practice

Handstand Practice (12 Minutes)

Hold/Walk/Push-Up/Etc.
*2-3x 10s Tripod Holds

*2x3e Tripod + SL Leg Lifts

*2×3 Tripop + Double Leg Lifts

*2-3x Tripod to Horizontal Kip

*HSPU or Pike Push-Ups

*Rest A.N.

*Each Progression Should be 80% Mastered B4 Moving On

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

5 OHS (S-35/55, Rx-65/95, Rx+80/135)

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

50 DU’s (100 Singles)

200m Run

Record Rds + Reps

Cool Down

Pilates Sit-Up ( 3×12-15 *60s Rest)

Mobilize

Foam Roll Quads

Foam Roll Lats

Pigeon Pose