WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Team SB Bounce Relay 3 Minutes (Teams of 2-4)

PVC Series: PT/OHS/SOTS Press 2x10e @ Slow Tempo (30s)

Strength/Power

Overhead Squat ( 5@Bar, 5@50%, 3@60% Then 3×3@70-80% w/2s Pause )

*or HBD WT

*2-3 Min Rest

*FULL DEPTH (1-One Thousand 2-One Thousand Count)

*ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

8-Minute AMRAP

Cash In: 400m Run

10 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+)

10 Pull-Ups (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+ 5 Mus)

Record Total Reps (20 Reps Per Round)

Cool Down

SB Circles (2-3x8e *1 Min Rest)

Mobilize

Foam Roll Glutes

Chest Stretch

Pigeon Pose