WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Dyna Hoops 3 Minutes 14+/20

PT/Air Squat/Superman 2x10e (30s)

Strength/Power

Strict Press (@Bar, @50%, @60%, @70%, @80% 1RM Strict Press )

Strict Overhead Press
*COMPLEX: 3 Strict Press/2 Push Press/1 Push Jerk

*Unbroken – All PRETTY

*90-120s Rest

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*KB (S-AC, Rx-35/50)

*Pull-Ups (S-Jumping 2s Negative/5010 Ring Row, Rx-Chin)

Cool Down

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

Mobilize

Foam Roll Lats

Forearm Chest Opener

Pigeon Pose