WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Bear Crawl + MB Transfer @ 16/20 3xGLap (Partner Rest)

PT/TMC/Frog Jump: 2×10/10/10 (30s)

Strength/Power

Overhead Squat ( Squat Complex: Back Squat + OH Hold )

5/10s@50%, 5/10s@65%, 3/10s@75% Then 3×3/10s@85-100%

*1.5-2 Min Rest

*Base #’s Off OHS WT

*3010 Tempo On Squat

Conditioning

Metcon (Time)

3RFT

6 TGU (S-BW to 10/15, Rx-20/30, Rx+30+/50+)

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

15 Burpee Toe Taps

*Record Time

Cool Down

Partner Side Bridge Ladder (2×1-5 *1 MIn Rest)

*2010 Tempo – Side Plank Home Base

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Calves (1 Min Each)

Pigeon Pose (1 Min Each)