WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

2x Team KB Relay @ 20+/30+ (2-3 Teams)

KB Halo/Goblet Squat 2×10/10 @ Above KB WT (30s)

Strength/Power

BB Lateral Lunges (5e@BW, 5e@LBD WT, Then 3x10e@HBD WT)

*2 Min Rest

*Suggested WT: S-BW to 35/55, Rx-55/75, Rx-75/95

*Complete One Side at a Time – FULL ROM

Conditioning

Metcon (Time)

For Time

3 Rounds

10 Thrusters (S-35-55/55-85, Rx-65+/95+)

10 T2B (S-15 HKR/Sit-Ups)

Cash-Out: 800m Run

*Record Time

Cool Down

Banded Goodmornings ( 2-3×15 @ HBD Band )

Goodmornings with a Band
*1 Min Rest

Mobilize

Foam Roll Glutes (1 Min Each)

Foam Roll Lats (1 Min Each)

Wall Stretch (1+ Min Each)