WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Squat Walk + Back Pedal 2xGLap (Partner Rest)

PT/TMC/Basic Kip 2×10/10/10 (No Rest)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@80% or HBD WT)

*2-3 Min Rest

*2s Pause Squat w/ Full Grip – Maintain Posture

Conditioning

Metcon (Time)

Every 90 Seconds (E90S)

Movement 1: 10 Pull-Ups (S-10 Jumping+15s Dead Hang, Rx-Chin/C2B, Rx-6 MU)

Movement 2: 200m Sprint (MAX Effort)

*4 Rounds: 0-1:30-3:00-4:30-6:00-7:30-9:00-10:30

*Record Run Time

Cool Down

Partner Strict Mountain Climber Ladder (2-3×2-10)

P1 Mt Climb/P2 High Plank
*1 Min Rest

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)