WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Crab Walk + Back Pedal 3 Minutes (Switch Every GLap)

PT/SL Wall Reach/HRPU 2×10/5e/5 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 8@60, 8@65, 8@65-70% )

*1.5-2 Min Rest

*ALL PRETTY – Use Appropriate WT for Full ROM

*Follow YOUR Numbers (15 Minutes)

Conditioning

Team 10 Min Airdyne (Calories)

In teams of 2-4 accumulate as many calories as possible switching every 30 seconds.
*Record Total Team Cals/Bike Number/Number of Teammates

Cool Down

Side Bridges (2-3x10e)

*3010 Tempo

*1 Min Rest

Mobilize

Foam Roll Quads (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)

Wall Stretch (1+ Min Each)