WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Broad Jump + Bear Crawl 2xGLap (Partner Rest)

PVC Series: PT/OHS/Snatch Balance 2×10/10/5 (30s)

Strength/Power

Snatch Balance ( Take 10-15 Minutes to Find HBD 1 )

5@Bar, 3@50%, 2@60%, 1@70%

Then 1-3 Sets of 1

*Suggested Start: EVERYONE – BB or PVC Pipe

*MAX 2 Misses at Same WT

*1-2 Min Rest

Conditioning

Metcon (Time)

For Time

600m Run

20 Thrusters (S-35/55, Rx-65/95, Rx+95+/135+)

15 Pull-Ups (S-Ring Row/Jumping 2s Negative, Rx-Chin, Rx+ C2B)

Record Time

Cool Down

Supermans (2-3×12 *30-60s Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Triceps Stretch