9
Oct
WOD Monday CrossFit
Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 min row/run/ride
Partner Air Squat + Gym Sprint 3×10/Glap (Partner Rest)
TMC/SL Wall Reach 2×10/5e (30s)
Strength/Power
Thruster (5@Bar, [email protected]%, [email protected]% Then 3×[email protected]% w/2s Pause )
*90-120s Rest
*ALL PRETTY – Brace Focus
Conditioning
Metcon (Time)
2RFT
10 Pull-Ups (S-Jumping Negative/3010 Tempo Ring Row, Rx-Chin, Rx+5 Muscle Ups)
10 Push Press (S-35/55, Rx-65/95, Rx+85+/135+)
400m Run
Record Time
Cool Down
Partner Awkward Carry (400m *Switch A.N.)
Type the details of the weightlifting
Options: 30+ lbs Slosh Pipe, Box, 2 Dynamax Balls
Mobilize
Lax Ball Trap Smash
Foam Roll Quads
Wall Stretch