WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Crab Walk: 2xGLap (Partner Rest)

PVC Series: PT/OHS/SOTS 2x10e (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60% Then 3×2@70-80% w/2s Pause)

*2-3 Min Rest

*2s Pause @ Bottom Position

Conditioning

Metcon (Time)

3RFT

10 Pull-Ups (S-Jumping OR 3010 Ring Row, Rx-Chin, Rx+5 MU)

13 KBS (S-20/35, Rx-35/50, Rx+45+/60+)

16 Wall Ball Shots (S-10+ MB Thruster, Rx-16+/20+)

*Record Time

Cool Down

Partner Dead Bug Ladder (2×2-10 )

P1 Dead Bug

P2 Hold Arms & Legs Up
*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Forearm Chest Openr (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)