WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (High Knee 1-In/Side Step L/Side Step R/3 Hop + Run) 2x

PVC Halo/Shin Box Rotation/Air Squat 2x8e/10/10 (30s)

Strength/Power

Back Squat (8/5/2 Then 3/3/3/3 *2min Rest)

8@Bar, 5@50%, 2@60% Then 3@70%, 3%75%, 3@80%, 3@80-85%

Conditioning

Metcon (AMRAP – Reps)

6-Minute AMRAP

Ascending Ladder By 3’s Push Press (S-35/55, Rx-55/75, Rx+65+/95+)

25 Double Unders (S-75 Singles)

Record Total Push Press Reps

Cool Down

SB Dead Bugs (2-3x30s @ Slow Tempo *60s Rest)

Mobilize

Lax Ball Shoulder Smash

Chest Stretch (Pec Major + Minor)

Athlete’s Choice