WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s)

PT + TMC 2x10e (30s)

Strength/Power

Back Squat (8@40%, 5@50%, Then 3×8@55-65% 2010 Tempo )

*90-120s Rest

*ALL PRETTY

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP

3 Snatches (S-35/55, Rx-65/95, Rx+85+/135+)

6 OH Reverse Lunges (Same WT as Snatch)

9 Burpee Bar Hops

Record Rds + Reps

Cool Down

Beast Hold Tap-Outs (2×20 total @ Slow Tempo *1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash

Chest Stretch

Wall Stretch