WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

You’ve Been Served 3-Minutes (5 Burpee Penalty)

PT/TMC/Push Plus 2×10/10/10 (30s)

Strength/Power

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

Strict Overhead Press
*1-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (Time)

3RFT

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

10 Squat Thrust Bar Hop (S-Step Over)

200m KB Goblet Carry (S-20/35, Rx-35/50, Rx+45+/60+)

Record Time

Cool Down

Halloween Cool Down Options-

IF Wearing Something Halloween Themed: DB Skull Crusher 2-3×12 @ 3010 Tempo (15+/25+)

IF NOT Wearing Something Halloween Themed: 3 Gym Lap Bear Crawls (Rest A.N.)

Opt 1: DB Skull Crusher (2-3×12 @ 3010 Tempo (15+/25+))

Opt 2: Bear Crawl (3 Gym Laps * Rest A.N.)

Mobilize

Lax Ball Trap Smash

Wall Lat/Tri Stretch

Wall Stretch