WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Tabata: Deep Mt Climber + Sky Dive Hold 3 Minutes

PT + Air Squat 2x10e (30s)

Strength/Power

Back Squat (8@Bar, 5@50%, 3@60%, Then 3×5@65-75% @ 3010 Tempo )

*1-3 Min Rest

*ALL PRETTY – MUST HIT DEPTH

Conditioning

Race-to-1500 (Time)

Row 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-15/20, Rx-20/30, Rx+30+/40+)

Record Time

Cool Down

Parter Glute Bridge + Plate Pinch (5-7 Minutes (5-10lbs))

Switch A.N.

Mobilize

Lax Ball Glute Smash

Forearm Chest Opener

Wall Stretch