WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Burpee Broad Jump 2xGL (Walk Back)

PT/Air Squat/Pull + 3x10e (30s)

Strength/Power

Back Squat (8/5/3/3/2/1/Max Reps *2min Rest)

8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@85%, Max Reps@90+% or HBD WT

Conditioning

Metcon (AMRAP – Reps)

Triplet

5-8 Strict Pull-Ups (S-5 Negatives, Rx-Chin, Rx+C2B)

60s: Max Burpee

30s: Rack Hold (S-20/30, Rx-30/50, Rx+40+/60+)

3 Rounds – 2 Min Rest (Record Total Burpee Reps)

Cool Down

SB Russian Twist (2-3×12 total *60s Rest)

Mobilize

Foam Roll Adductors

Wall Stretch