WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Roxanne (Frog Jump)

McKenzie/Scorpion/Iron Cross 2x10e (No Rest)

Strength/Power

Snatch Grip RDL (5@Bar, 5@LBD WT, Then 3×12@HBD WT )

*2 Min Rest

*Suggested WT: S-65/95, Rx-95+/135+

*No Hook or Mix Grip

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOM

Min 1: 6 Front Squats (S-AC, Rx-75/95, Rx+105+/155+)

Min 2: 30s MAX DUBS (S-Singles)

*Record Total Reps

Cool Down

SL Glute Bridge (2-3x10e )

*1 Min Rest

Mobilize

Lax Ball QL Smash (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)

Pigeon Pose (1+ Min Each)