WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Crab Walk + Sprint 3 Minutes

McKenzie Press-Up/SL Glute Bridge/Frog Jump 2×10/5e/10 (30s)

Strength/Power

Clean ( 6-1+ Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, Then 1@95+% IF Applicable

*90-120s Rest

*ALL PRETTY

*Max 2 Misses

*Record Heaviest WT Successfully Lifted

Conditioning

Metcon (AMRAP – Reps)

7 Minute AMRAP

Cash In: 400m Run

Ascending Ladder by 3’s

Push-Up (S-Negative 2 Knee/Elevated, Rx-C2F, Rx+HSPU)

KBS (S-20/35, Rx-35/50, Rx+45+/60+)

Record Total Reps

Cool Down

Rolly Polly (2-3×6-8 Reps *1 Min Rest)

Abdominal Exercise
Partner

Mobilize

Lax Ball Front Shoulder Smash

Foam Roll Quads

Chest Stretch