WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner KB Transfer @ 20/35 3 Min (Run)

PVC Halo/Air Squat/Pull + 2x5e/10/10 (30s)

Skill Practice

Handstand Push-ups (12-15 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.)

Option 2: HSPU Negatives: Sets of 2-3 (Rest A.N.)

Option 3: Strict HSPU: Sets of 1+ (Rest A.N.)

Conditioning

Metcon (Calories)

12-Minute EMOTM

Minute 1: 8 BB Skull Crusher 3010 Tempo (S-DB AC, Rx-35/45, Rx+45+/65+)

Minute 2: 30s Row Sprint (Max Cals)

Record Total Cals

Cool Down

Partner Hollow Sit-up (3×8 *1 Min Rest)

Mobilize

Lax Ball Trap Smash

Triceps Stretch

Pigeon Pose