WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest = Glute Bridge)

PT/Air Squat/Push-Up 2×15/10/5 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT )

*2010 Tempo

*ALL PRETTY – Full Depth

*1.5-3 Min Rest

Conditioning

Metcon (Time)

3RFT

5 Hang Power Snatch (S-35/55, Rx-55/75, Rx+65+/95+)

10 Burpee Bar Hops (S- Step Over)

500m Row

Record Time

Cool Down

Partner Beast Tap-Out Ladder (2×2-10 *1 Min Rest)

P1- Tap-Outs

P2- Beast Hold

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Pec Minor Stretch (1 Min Each)

Wall Stretch (1+ Min Each)