WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

You’ve Been Served 3 Minutes (5 Burpee Penalty)

PT/Frog Jump/Basic Kip 2x10e (30s)

Strength/Power

Strict Press (5/5/3 Then 5/3/2/1 + 10s OH Hold)

Strict Overhead Press
5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold

*1.5-2 Min Rest

*ALL PRETTY – Use Appropriate WT

Conditioning

Metcon (Time)

For Time

2 Rounds

5 Squat Clean Thrusters (S-45/75, Rx-65/95, Rx+95/135)

10 Bar Facing Squat Thrusts (S-Step Over)

10 Pull-Ups (S-Jumping/2010 Ring Row, Rx-Chin, Rx+C2B)

Cash Out: 300m Run (Wood->Grand->Back)

*Record Time

Cool Down

Partner Dead Bug Ladder (2×2-8 )

P1 Dead Bug

P2 Hold Arms & Legs Up
*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)