WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

TMC 2×12 (30s)

PT/Shin Box Rotation/Air Squat 2×10/10total/10 (30s)

Strength/Power

Front Squat (8/5/2 Then 3/3/3/3 *2min Rest)

8@Bar, 5@50%, 2@60% Then 3@70%, 3%75%, 3@80%, 3@80-85%

ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

7-Minute AMRAP

5 Clean-2-Press (S-35/55, Rx-55/75, Rx+75+/115+)

8 Bar Facing Burpees (S-Squat Thrust)

Record Total Reps (13 Reps Per Round)

Cool Down

Partner Farmer Carry (6-8 Minute Running Clock (30+45+))

*Switch A.N.

*Every Switch 5 Sit-Ups Each Athlete

Mobilize

Forearm Chest Opener

Wall Stretch

Athlete’s Choice