WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Banded Runs: 2xForward/Lateral-L/Lateral-R/Backwards (Partner Rest)

PT/TMC/Air Squat 2x10e (30s)

Strength/Power

Front Squat (5/5/3/2 Then 3×2@75-80% or HBD WT w/2s Pause)

5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75-80% or HBD WT w/2s Pause

*2-3 Min Rest

*ALL PRETTY – Pick Appropriate WT

*Pause Only on Work Sets

Conditioning

Metcon (AMRAP – Reps)

7-Min AMRAP

Cash-In: 600m Run

35 DUBS (S-70 Singles)

10 Alt DB Snatch (S-AC to 25 lbs, Rx-35+/50+)

*Record Total Reps (45 Reps/Round)

Cool Down

Ham Negatives ( 2-3×6 )

*With a Partner

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Chest Stretch (1 Min Each)