WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Thruster MB Toss 2x8e @14+/16+ (30s)

McKenzie Press-Up/Scorpion Kick/SL Glute Bridge 2×10/10/10e (30s)

Strength/Power

Thruster (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT )

*2 Min Rest

*FULL DEPTH – Use Ball If Necessary

*ALL PRETTY

Conditioning

Metcon (Time)

For Time

3 Rounds Of:

8 Bent-Over Rows @ 3010 Tempo (S-35/55, Rx-55/75, Rx+65+/95+)

8 Bar Facing Burpees (S-Step Over)

Cash Out: 600m Run

Record Time

Cool Down

Partner Kneeling Oblique Toss (2x8e *1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash

Wall Stretch

Chest Stretch