WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (2-In/Backwards 2-In-2-Out/3 Straddle Hop + Run) 2x

PT/TMC/Air Squat 2x10e (30s)

Strength/Power

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

8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75-80, 2+@85% or HBD WT

Conditioning

Metcon (Time)

21-15-9

Power Clean (S-35/55, Rx-65/95, Rx+85+/135+)

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

Record Time

Cool Down

SB Jack Knife (2-3×10 @ Slow Tempo *60s Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Chest Stretch