WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Thruster MB Toss 2x8e @ 14+/16+ (30s)

PT/Shin Box/Air Squat 2×10/10/10 (30s)

Strength/Power

Overhead Squat ( 5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT )

*2-3 Min Rest

*ALL PRETTY – FULL DEPTH

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP

5 DL (S-55/95, Rx-105/155, Rx+155+/225+)

10 Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

15 Burpee Bar Hop (S-Step Over)

Record Rds + Reps

Cool Down

Partner Side Bridge Ladder ( 2×1-5 *1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash

Chest Stretch

Pigeon Pose