WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

Arm Swings/Bridge Reach/Wall Squat 2x10e/10/5

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

5. Kick-Up to Walk (IF at this point, teach forward roll)

Each progression should be 80% mastered before moving to the next.

Conditioning

Metcon (Calories)

3 ROUNDS

10 Front Rack Lunge (S-BW to 35/55, Rx-55/75, Rx+95+/135+)

10 Push-Up (S-Negative 2 Knee/Elevated, Rx-C2F, Rx+Strict Dip)

20 Stroke Row (Max Calories)

No Rest Between Rds – Record Total Calories

Cool Down

Side Plank Rotations ( 2-3×10 @ Slow Tempo *1 Min Rest)

Shifting from left side plank to right side plank in controlled manner

Mobilize

Foam Roll Lats

Chest Stretch

Pigeon Pose