WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Traveling KBS + OH Carry 3xGLa @ 25/35 (Partner Rest)

Frog Jumps 2×15 (30s)

Strength/Power

Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT )

*2 Min Rest

*Unbroken Reps

*Clean Grip-No Hook

Conditioning

Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP

400m Run

15 Wall Ball (S-Air Squat or AC, Rx-16/20)

5 Hang Power Snatch (S-35/55, Rx-55/75, Rx+75/115)

Record Rds + Reps

Cool Down

Reverse Bear Crawl (2-3xGLe *60s Rest)

Mobilize

Lax Ball Trap Smash

Foam Roll IT Bands

Chest Stretch