WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up (No Measure)

3 min row/run/ride

SB Bounce Relay 3 Minutes

PT/Spider Lunge/OHS: 2×10/10/10 (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT )

*2-3 Min Rest

*FULL Depth – Use Ball IF Necessary

*Off Rack

Conditioning

Metcon (AMRAP – Reps)

7-Minute AMRAP

Ascending Ladder by 3’s

Burpee Bar Hop (S-Step Over)

Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+)

*Record Total Reps

Cool Down

DB Skull Crusher (2-3×10 @ 10+/15+ )

*1 Min Rest

*2010 Tempo – 2 DB’s

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Chest Stretch (1 Min Each)