WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Squat Thrust Ladder 2×1-5 (30s)

PT/Spider Lunge/Air Squat 2×10/Gle/10 (30s)

Strength/Power

Thruster (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT )

*2-3 Min Rest

*FULL DEPTH – Use Ball If Necessary

*ALL PRETTY

Conditioning

Metcon (Time)

2RFT

400m Run

15 Burpee Bar Hops (S-Step Over)

5 Power Cleans (S-55/75, Rx-85/115, Rx+115+/155+)

Record Time

Cool Down

Arch Hold ( 2-3x20s *1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash

Chest Stretch

Wall Stretch