WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Thruster MB Toss 2x10e @ 16/20 (30s)

PT/TMC/Push Plus 2×12/10/10 (30s)

Strength/Power

Thruster (Strength Ladder 8-1)

8@Bar, 7@30%, 6@40%, 5@50%, 4@60%, 3@70%, 2@80%, 1@90% or HBD WT

*From Floor – ALL PRETTY – Full Depth

*1.5-3 Min Rest

Conditioning

Metcon (Time)

For Time

21-15-9

KBS (S-20/30, Rx-35/50, Rx+45+/60+)

Burpee Toe Tap (Chase Each Burpee w/ 2 Toe Taps)

*Record Time

Cool Down

Hollow Hold (2-3×20 *1 Min Rest)

Mobilize

Foam Roll Quads (6 Passes – 3 Ways)

Forearm Chest Opener (1 Min Each)

Lying I/R Stretch (1 Min Each)