WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

“You’ve Been Served” 3 Minutes (Burpee Penalty)

PT/Scorpion Kick/Push Plus 2×15/10/5 (30s)

Strength/Power

Strict Press (5/5/3/2/1/1/1/1 *1.5-3 Min Rest)

Strict Overhead Press
TEST 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100-105%, IF Applicable 1@105+%

*1.5-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (Time)

For Time

Cash In: 600m Run/600m Row

2 Rounds Of:

5 DL (S-55/95, Rx-95/155, Rx+135+/205+)

10 Bar Facing Burpees (S-Step Over)

15 Air Squats

*Record Time

Cool Down

Pilates Sit-Up (2-3×10 *1 Min Rest)

Mobilize

Lax Ball Trap Smash (1 Spot Each Side-15 Reps)

Chest Stretch (45s Each Side)

Pigeon Pose (45s Each Side)