WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Dyna Hoops 3 Minutes @ 10+/16+

KB Ribbon/Goblet Squat/OH Hold 2×10/10/20s @20+/30+ (30s)

Strength/Power

Strict Press (5/5/3 Then 3/2/1/1+)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90%

*1.5-3 Min Rest

*ALL PRETTY – Use Appropriate WT

*Record Last Set

Conditioning

Metcon (Time)

3RFT

4 TGU (S-BW-10/15, Rx-20/35, Rx+35+/50+)

8 Squat Cleans (S-AC to 55/85, Rx-65/95, Rx+95+/135+)

12 Bar Facing Burpees (S-Step Over)

*Record Time

Cool Down

Pilates Sit-Up (2-3×10 )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Shoulder Standing I/R Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)