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/Leg Circles/3s Pause Air Squats 2×10/10e/5 (No Rest)

Strength/Power

Back Squat (5/5/3 Then 3/3/3 w/5-3-1s Pause)

5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause

*2 Min Rest

*ALL PRETTY – FULL DEPTH

Conditioning

Metcon (Time)

3RFT

5 Clean-2-Press (S-55/75, Rx-75/115, Rx+105+/155+)

15 Burpee Bar Hops (S-Step Over)

*All Clean & Press Variations OK

*Record Time

Cool Down

Pilates Sit-Up ( 2-3×12 )

*1 Min Rest

Mobilize

Foam Roll Adductors (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1+ Min Each)