WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Rowling 3x100m (Burpee Penalty – No Rest)

PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s)

Conditioning

Metcon (Calories)

30-Minute EMOTM Deck of Cards

Face Cards: 45s Row/Ride (MAX Calories)

Clubs: Deadlift S-50%, Rx-55%, Rx+60% of 1RM

Hearts: Burpee Bar Hop

Spades: BW Lunge (Each Side)

Diamonds: Jumping Ball Slam (14+/16+)

Record Total Cals

Mobilize

Mandatory 🙂

Foam Roll Quads

Wall Stretch

Forearm Chest Opener