WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

“Oklahoma” Partner Sprint Relay 3 Minutes

PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (No Rest)

Strength/Power

Back Squat (2s Pause Squats)

5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@75-80% or HBD WT w/ 2s Pause

*2 Min Rest

*FULL DEPTH – Brace Focus

*Pause ONLY On Work Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Min AMRAP

Cash-In: 400m Run

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

10 Push-Ups (S-Knee/Elevated, Rx-C2F)

15 Air Squats (to appropriate MB Ht)

*Record Rds + Reps

Cool Down

Pilates Sit-Up (2-3×12 )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1+ Min Each)

Forearm Chest Opener (1+ Min Each)

Wall Stretch (1+ Min Each)