WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner 3 Inchworm/Sprint + Back Pedal: 2xGLap (Partner Rest)

PT/TMC/OHS 2×15/10/10 (30s)

Strength/Power

Overhead Squat (TEST DAY PARTAY!)

5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY – FULL DEPTH

Conditioning

Metcon (AMRAP – Reps)

6 Minute AMRAP

5 Strict Pull-Ups (S-Jumping 3s Negative/5010 Ring Row, Rx-Chin, Rx+C2B)

10 Squat Thrust Bar Hops

15 Air Squats

*Record Total Reps (30 Reps Per Round)

Cool Down

Side Bridges (2-3x10e @2010 Tempo *1 Min Rest)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1+ Min Each)

Chest Stretch (1 Min Each)