WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Tabata: Air Squat + KB Fig 8 (15+/30+) x 3 Minutes

PT + Scorpion Kick 2x10e (30s)

Strength/Power

Front Squat (8/5/3/3/2/1 Then 1-3 Sets to Find 1RM )

TEST 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (No Measure)

Triplet w/ Rest

8 total KB Ground-2-Shoulder (25+/40+)

200m Sprint

30s High Plank

3 Rounds – 2 Minute Rest (No Measure)

Cool Down

Side Bridges (2x10e @ 3010 Tempo *1 Min Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Pigeon Pose