WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Inchworms + Sprint 3×5/GLap (Partner Rest)

PT/McKenzie Press-Up/SL Balance Circle 2×10/10/5 Each (No Rest)

Strength/Power

Back Squat (3s Pause Squats)

5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@80% or HBD WT w/ 3s Pause

*2-3 Min Rest

*ALL PRETTY – FULL DEPTH *Use Appropriate WT

Conditioning

Metcon (Time)

For Time

20 Alt DB Snatch (S-AC, Rx-35+/50+)

20 Burpee Toe Taps (to Vertical DB)

800m Run

*Record Time

Cool Down

SL Glute Bridge Hold (2-3x15s Each )

Static Hold in SL Glute Bridge
*30-45s Rest

Mobilize

Lax Ball Plantar Faschia Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Pigeon Pose (1+ Min Each)