WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Lunge + Back Pedal 2xGLap (Partner Rest)

PT/TMC/Wall Squat 2x8e (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60% Then 3×5@70-80% or HBD WT )

*2-3 Minutes Rest

*ALL PRETTY – FULL DEPTH

Conditioning

Metcon (Time)

For Time:

Cash In: 600m Run

3 Rounds

6 Muscle Cleans (S-35/55, Rx-65/95, Rx+95+/135+)

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

Record Time

Cool Down

Hollow Rock ( 2-3x20s *1 Min Rest)

Mobilize

Foam Roll Glutes

Calf Stretch

Forearm Stretch