WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner OH Plate Carry + Transfer 3 Minutes @ 15/25

PT/TMC/Frog Jump 2x10e (30s)

Strength/Power

Split Jerk (5/3/2 Then 3×1 + 10s OH Hold)

5@Bar, 3@50%, 2@60%, Then 3×1 + 10s OH Hold @70-80% or HBD WT

*1.5-2 Min Rest

*ALL PRETTY – WT Light Enough to Catch in Full Lockout

*10s Hold After Recovery

*If Never Done – Suggested WT: S-35/55, Rx-65+/95+, Rx+95+/135+

Conditioning

Metcon (Time)

3RFT

5 Thrusters (S-35-55/55-75, Rx-65/95, Rx+95+/135+)

10 Bar Facing Burpee (S-Step Over)

400m Run

*Record Time

Cool Down

SL Glute Bridge (2-3x10e )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)