WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Toss 3 Minutes (14+/16+)

PT/Scorpion Kick/Air Squat 2×10/10total/10 (30s)

Strength/Power

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

8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75-80, 2+@85%

*ALL PRETTY

Conditioning

Dub Snatch (AMRAP – Reps)

8-Minute AMRAP

Power Snatch: S-35/55, Rx-55/75, Rx+65+/95+ Ascending Reps by 2’s

25 DU’s (S-50 Singles)

Record Total Reps

Cool Down

Pilates Sit-Up (2-3×12 *60s Rest)

Mobilize

Lax Ball Shoulder Smash (Front)

Forearm Chest Opener

Athlete’s Choice