WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Series: PT/OHS/SOTS 2×15/10/5 (30s)

Strength/Power

Overhead Squat ( 5@Bar, 5@50%, 3@60%, Then 3×5@65-70% or HBD WT )

*2-3 Minutes Rest

*ALL PRETTY – FULL DEPTH

Conditioning

Metcon (Time)

3RFT

5 Sumo DL (S-65/95, Rx-95/135, Rx+135/205)

10 Bar Facing Burpees (S-Step Over)

400m Run

Record Time

Cool Down

Beast Hold Tap-Outs (2-3×20 *1Min Rest)

Mobilize

Foam Roll Glutes

Chest Stretch

Wall Stretch