WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner OH Plate Carry + Transfer 3xGLap @15+/25+ (Partner Rest)

PT/TMC/SL Wall Reach 2×10/10/5e (No Rest)

Strength/Power

OH Split Squat (5e@PVC, 5e@LBD WT, Then 3x5e@HBD WT )

Barbell OH – Split Squat
*1.5-2 Min Rest

*Suggested WT: S-PVC to Bar, Rx-55/75, Rx+65+/95+

*Balance Accessory Focus – USE APPROPRIATE WT

Conditioning

Metcon (AMRAP – Reps)

7-Minute AMRAP

Cash In: 800m Run

Ascending Ladder by 3’s

Push Jerk (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

Bar Facing Squat Thrust (S-Step Over)

*Record Total Reps

Cool Down

Supermans (2-3×10 )

*1 Min Rest

Mobilize

Lax Ball Stranding Trap Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Wall Stretch (1+ Min Each)