WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner 3 Burpee + GLap Sprint Relay 3 Minutes (Partner Rest)

PT/Scorpion Kick/Air Squats 2×10/10/10 (No Rest)

Strength/Power

Floor Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable

*1-2 Min Rest

*ALL PRETTY – Max 2 Sets Above Previous 1RM

(15 Minutes)

Conditioning

Metcon (AMRAP – Reps)

7 Minute AMRAP

5 Squat Cleans (S-AC to 65/85, Rx-95/135, Rx+125/185)

50 DUBS (S-150 Singles/3 Singles=1 Rep)

*Record Total Reps (55 Reps/Round)

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball Ant Tib Smash (1 Min Each)

Wall Stretch (1+ Min Each)