WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Sprint 3xGLap (Partner Rest)

PT/Air Squat/Pull Plus 2x10e (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75%)

Strict Overhead Press
*1.5-2 Min Rest

*ALL PRETTY – Use Appropriate WT

Conditioning

Metcon (Time)

3RFT

10 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B)

10 Dips (S-Box, Rx-Steel, Rx+Ring)

10 DL (S-55/75, Rx-95/135, Rx+155+/225+)

200m Run

*Record Time

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)