WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Toss 3 Minutes (14+/16+)

PT + Frog Jumps + 2x10e (30s)

Banded Rack Position Stretch 1×30-45s Each

Strength/Power

Front Squat (8@40%, 5@50%, Then 3×8@55-65% *2min Rest)

2010 Tempo

Conditioning

Metcon (Time)

3RFT

8 Push Press (S-35/55, Rx-55/75, Rx+65+/95+)

8 T2B (S-HKR)

50 Double Unders (S-100 Singles)

Record Time

Cool Down

Partner SA Farmer Carry (5-8 Minute Running Clock)

Switch A.N.

Mobilize

Foam Quads

Wall Stretch