WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Thruster Toss 2x10e @ 16/20 (30s)

PT/TMC/Basic Kip 2×15/10/10 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

Strict Overhead Press
*2 Min Rest

*ALL PRETTY – Use Appropriate WT

Conditioning

Metcon (Time)

3RFT

10 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+)

20 Wall Ball (S-AC, Rx-16/20)

50 DUBS (S-150 Singles)

*Record Time

Cool Down

Partner Beast Tap-Out Ladder (2-3×2-10 *1 Min Rest)

P1- Tap-Outs

P2- Beast Hold

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Pec Minor Stretch (1 Min Each)

Wall Stretch (1+ Min Each)