WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Burpee Ladder 2×1-5 (30-60s)

PT/Air Squat/Pull Plus 2x10e (30s)

Strength/Power

Strict Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *1.5-3 Min Rest

*ALL PRETTY – Use Appropriate WT

*MAX 1-2 Misses – Record Heaviest Completed 1

(20 Min Timer)

Conditioning

Metcon (AMRAP – Reps)

8 Minute AMRAP

5 Strict Pull-Ups (S-Jumping 3s Neg/5010 Ring Row, Rx-Chin, Rx+C2B)

10 DB/KB Thrusters (S-AC, Rx-20/35, Rx+30+/50+)

15 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

*Record Total Reps (30 Reps/Round)

Cool Down

DB E.R. (2x10e @ 2.5-12 lbs )

Dumbbell Shoulder External Rotation
*1 Min Rest

*3010 Tempo

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)