WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Stiff Legged Bear Crawl + Sprint 2xGLap (Partner Rest)

PT/Air Squat/Push-Up 2×15/10/5 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 3×6-8@60-65% or HBD WT )

Strict Overhead Press
*1-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (Time)

3RFT

200m MB Transfer (14+/20)

12 T2B (S-HKR)

6 Front Squats (S-35/55, Rx-65/95, Rx+105+155+)

Record Time

Cool Down

Partner Dead Bug Ladder (2×2-8 *1 Min Rest)

P1 Dead Bug

P2 Hold Arms & Legs Up

Mobilize

Lax Ball Trap Smash

Static Scorpion Stretch

Wall Stretch