WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 16/20

PVC Halo/Frog Jump/Inchworm: 2x5e/10/5 (30s)

Skill Practice

Handstand Walk (12-15 Minutes)

1. Wall Walk 1-2×2 (45-60s)

2. Box Pike Walk 1-2×180 Degrees (60s)

3. Kick Up 2 Wall 1-2×3 (30-60s)

4. Kick Up Walk to Wall 1-3 Steps 2×1 (w/ or w/out assistance)

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 (AMRAP – Reps)

12-Min EMOTM

Min 1: 3 Rope Climbs Accents (S-Ft on Ground, Rx-Rope Climb, Rx+Legless)

Min 2: 30s Squat Thrust Plate Hop (MAX Reps)

Min 3: 30s Wall Sit

*Max 4 Athletes Start @ Each Station

*Record Total Squat Thrust Reps

Cool Down

Partner Inverted KB Carries (3-5 Min @ 15+/20+ )

*Partner Rest-Switch Every Gym Lap

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)