WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Weighted Step-ups (KB/DB Front Rack Step-Up)

5e@BW, 5e@LBD WT, Then 4x6e@HBD WTor HBD WT

*2 Min Rest

*Step-Up Leg MUST Fully Extend B4 Other Touches Box

*Suggested WTs: S-BW-15, Rx-20/30, Rx+30+/40+

Conditioning

Metcon (Time)

For Time

21-15-9

Squat Clean (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)

Between Each Set: 400m Run

*Record Time

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Hamstring Smash (2 Spots Each Side – 8 Movments)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)