WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Lateral Shuffle Relay 3 Minutes

McKenzie Press Up + TMC + Air Squat 2x10e (30s)

Strength/Power

Front Squat (8@Bar, 5@50%, 2@60% Then 4×5@65-75% *2min Rest)

ALL PRETTY

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
21-15-9 Reps For Time

DL (S-55/95, Rx-70%, Rx+135/225)

Push-Up (S-Negative 2 Knee/Elevated, Rx-HRPU, Rx+HSPU)

Record Time

Cool Down

Partner Dead Bug Ladder (2×2-10 *60s Rest)

P1 Dead Bug

P2 Hold Arms & Legs Up

Mobilize

Foam Roll Quads

Kneeling Hip Flexor Stretch

Athlete’s Choice