WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Burpee Ladder 2×1-5 (60s)

PT/Air Squat/Pull + 2x10e (30s)

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Thruster (S-35/65, Rx-65/95)

Pull-Up (S-Jumping/Ring Row, Rx-Chin)

Record Time

Strength/Power

Front Squat (5@50%, 3@60%, Then 3×5@65-70% *1.5-3 Min Rest)

ALL PRETTY – STICK TO %

Cool Down

Side Plank (2-3x30s Each *60s Rest)

Mobilize

Lax Ball Trap Smash

T-Spine Global Ext (Foam Roller)

Athlete’s Choice