WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

McKenzie Press-Up/Frog Jump/Push-Up 2×10/10/5 (30s)

Strength/Power

Back Squat (Pause Squats)

5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75/75-80/75-80% or HBD WT w/ 1s Pause

*2 Min Rest

*Use Appropriate WT for Position Focus w/ FULL ROM

Conditioning

Metcon (Time)

3RFT

10 Push Jerk (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

10 Box Jump Over (S-AC, Rx-20/24)

400m Run

*Record Time

Cool Down

Glute Bridge Hold (2-3x30s )

Laying on back, bend legs to bring heels back towards butt, drive hips up toward ceiling keeping the rib cage down
*1 Min Rest

Mobilize

Lax Ball Hamstring Smash (2 Spots Each Side – 8 Movments)

Lax Ball Front Shoulder Smash (1 Min Each)

Wall Stretch (1+ Min Each)