WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner 600m Row Race (Switch Every 150m)

PT + Alt Lunge 2×10 (30s)

Burpee Broad Jump 2×5 (30s)

Conditioning

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
5RFT

3/4 Rope Climbs

10/15 T2B (S-HKR)

21/30 Lunges @ 35/45 (Back Loaded)

400m Run (Together)

Teams of 2-3

Run MUST Be Together

Record Team Name + Time

Mobilize

Foam Roll IT Band

Chest Stretch

Wall Stretch