WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Sprint Relay 3 Minutes

PT/TMC/Squat Jump 2×10/10/10 (30s)

Conditioning

Whitten (Time)

5RFT

22 KBS (S-20/35, Rx-35+/50+)

22 Box Jumps (S-AC, Rx16/20)

400m Run (Together)

22 Burpees

22 Wall Ball (S-AC, Rx-16/20)

Teams of 2-3

P1 Work – P2 Rest (Accept for Run)

Record Team Name + Time

Mobilize

Foam Roll Glutes

Wall Stretch

Chest Stretch