WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (Two In/Two In-Two Out/Full Hop) 2x

PT/Inchworm/Air Squat 2×10/5/10 (30s)

Strength/Power

Back Squat (8@Bar, 5@50%, 2@60% Then 4×5@65-75% *2min Rest)

Conditioning

Metcon (AMRAP – Reps)

8-Minute AMRAP

Cash In: 15 Gym Lengths (Run)

8 DL (S-65/95, Rx-95/155, Rx+125+/185+)

8 Burpee Bar Hops (S-Squat Thrust + Get Over Bar)

Record Reps

Cool Down

Partner T2B/K2E/HKR (2×1-5 *60s Rest)

P1 Work/P2 Rest

Mobilize

Lax Ball Shoulder Smash

Chest Stretch

Wall Stretch