WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Carioca 3xGLap (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Thruster (5/5/3/2/2/1 Then 1-3 Sets to Find 1RM )

TEST 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*Max 2 Misses @ Same WT

Conditioning

Metcon (AMRAP – Reps)

7-Minute AMRAP

Cash-In: 800m Run

10 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

10 Pull-Ups (S-Jumping Negative/3010 Ring Row, Rx-Chin, Rx+C2B)

Record Total Reps (20 Per Round)

Cool Down

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

Mobilize

Lax Ball Front Shoulder Smash

Foam Roll IT Bands

Wall Stretch