WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Sprint + Bear Crawl 2 Minutes (Partner Rest)

McKenzie Press-Up/TMC/Frog Jump 2×10/10/10 (No Rest)

Strength/Power

BB RDL (5@Bar, 5@LBD WT, Then 3×10@HBD WT)

Romanian Deadlift
*Clean Grip RDL

*2 Min Rest

*Suggested Start WT: S-45/75, Rx-65/95, Rx+95+/135+

*FORM FOCUS – No Mix Grip (Hook Ok)

Conditioning

Metcon (Time)

3RFT

400m Run

10 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

10 Push-Up (S-Neg2Knee, Rx-HRPU, Rx+HSPU)

*Record Time

Cool Down

Pilates Sit-Up (2-3×10 )

*1 Min Rest

Mobilize

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

Lax Ball High Trap Smash (1 Min Each)

Wall Stretch (1+ Min Each)