WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Sprint 3xGLap (Partner Rest)

PT/PVC Hinge/SL Glute Bridge: 2×10/10/10e (30s)

Strength/Power

Split Squat (8e@BW, 5e@LBD WT, Then 3x8e@HBD WT )

*1.5-2 Min Rest

*Suggested Start WT: S-Bar, Rx-55/75, Rx+75+/105+

*2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

9-Minute EMOM

Min 1: 200m Run (S-150m Run)

Min 2: 30s Push Press (S-35-55/45-75, Rx-65/95, Rx+75/115)- MAX Reps

Min 3: 30s Dead Hang

*Record Total Push Press Reps

Cool Down

Inchworm (2-3×6 )

Start standing, walk out into plank, drop into floating mackenzie, downward dog, walk feet with straight legs as close to hands as possible and repeat.
*1 Min Rest

Mobilize

Foam Roll Glutes (1 Min Each)

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)