WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Skip + Bear Crawl 3xGLap (Partner Rest)

PT/Air Squat/Burpee 2×15/10/5 (30s)

Strength/Power

Back Squat ( 8/5/2 Then 3/3/3/3 *1-3 Min Rest)

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

*1-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (Time)

For Time:

Cash In: 400m Run

2 Rounds of…

10 Hang Power Snatch (S-35/55, Rx-55,75, Rx+75+/115+)

50 Double Under (S-100 Singles)

Cash Out: 400m Run

Record Time

Cool Down

DB Woodchop (2x10e @ 15+/25+ *30s Rest)

Mobilize

Foam Roll Calves

Chest Stretch

Wall Stretch