WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Banded Run: Forward/Backwards/Lat-L/Lat-R 2xGLe (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Split Squat ( 5e@Bar, 5e@Lt WT, Then 3x8e@HBD WT )

*Suggested WTs: S-35/55, Rx-55/75, Rx+75+/115+

*2010 Tempo

*1.5-2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Station 1: G2OH (S-35/55, Rx-65/95, Rx+95/135) – MAX Reps

Station 2: Air Squats (At Least S-12, Rx-16, Rx+20)

Station 3: Battle Ropes

Station 4: Wall Sit

*3 Rounds – No Rest Between Rds

*Record Total G2OH Reps

Cool Down

Parallette Tuck Hold (2-3x20s *1 Min Rest)

S: SL L-Sit

Mobilize

Foam Roll Quads (6 Passes – 3 Ways)

Lax Ball Front Shoulder Smash (1 Min Each)

Wall Stretch (1+ Min Each)