1
May
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 )
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*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