WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (Single In/Forward 2-IN 2-Out/Icky Shuffle) 2x

PT/Air Squat/Push-Up 2×10/10/5 (30s)

Strength/Power

Strict Press (TEST: 8/5/3/3/2/Max Reps *90-120s Rest)

Strict Overhead Press
8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, Max Reps@85%

Conditioning

Metcon (Time)

For Time

Cash In: 100 DU’s (S-200 Singles)

3 Rounds of:

8 Front Squat (S-Air Squat to 35/55, Rx-55/75, Rx+75+/115+)

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

Record Time

Cool Down

Partner Dead Bug Ladder (2×2-10 *60s Rest)

P1 Dead Bug

P2 Hold Arms & Legs Up
P1 Work/P2 Static Hold

Mobilize

Lax Smash Front Shoulder

Forearm Chest Opener