WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Crab Walk + Sprint 3 Minutes (Partner Rest)

PT/TMC/Banded Face Pull 2×10/10/10 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@85%)

*1-2 Min Rest

*ALL PRETTY – Full ROM

Conditioning

Metcon (AMRAP – Reps)

3 Min AMRAPs

AMRAP 1: 200m Run + Max Alt DB Snatch (S-AC to 30/45, Rx-35+/50+)

AMRAP 2: 200m Run + Max Burpee

AMRAP 3: 200m Run + Max Air Squat (to appropriate MB HT)

*2 Minutes Between AMRAPs

*Record Total Reps

Cool Down

T2B/HKR (30 Total )

*Rest/Break up A.N.

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)