WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Frog Jump + Gym Sprint 3×10/GLap (Partner Rest)

PT/TMC/Hover Hold 2×10/10/10s (30s)

Strength/Power

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

*2 Min Rest

*FULL DEPTH – Use Ball If Necessary

*ALL PRETTY

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP

10 Alt DB Snatch (S-AC, Rx-20/35, Rx+35+/55+)

10 Squat Thrust

200m MB Transfer (S-AC, Rx-16/20)

Record Rds + Reps

Cool Down

Side Bridges ( 2-3x10e 3010 Tempo *1 Min Rest)

Mobilize

Foam Roll Lats

Pec Minor Stretch

Wall Stretch