WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap)

McKenzie Press-Up/TMC/3s Pause Air Squat 2×10/10/5 (No Rest)

Strength/Power

Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x10e@HBD DB WT)

Back Foot Elevated on Box/Bench
*Suggested DB/KB WT: S-BW, Rx-15/25, Rx+20+/35+

*2010 Tempo

Conditioning

Metcon (Time)

3RFT

9 DL (S-65/95, Rx-115/155, Rx+155+/225+)

15 Bar Facing Burpees (S-Step Over)

21 Air Squat (to appropriate MB Ht)

*Record Time

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Pigeon Pose (1+ Min Each)