WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Traveling KBS + KB Transfer 2xGLap @ 20+/35+ (Partner Rest)

PT/TMC/SL Glute Bridge 2×10/10/10e (No Rest)

Strength/Power

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

*2 Min Rest

*IF Never Done: Use 90% of Traditional DL as 1RM

*Wide Stance – Narrow Grip

Conditioning

Metcon (Time)

3RFT

8 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

12 Wall Ball (S-KB Thruster 20/35, Rx-16/20)

200m MB Transfer (Same WT as WB)

*Record Time

Cool Down

Partner Dead Bug Ladder (2×2-8 )

P1 Dead Bug

P2 Hold Arms & Legs Up
*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Kneeling Hip Flexor Stretch w/ I-R Bias (1 Min Each)