WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Roxanne Burpee Warm-Up

PT/TMC/Air Squat 2×10/10/10 (No Rest)

Strength/Power

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

*1.5-2 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 (AMRAP – Rounds and Reps)

11-Min AMRAP

5 Squat Snatch (S-35/45, Rx-65/95, Rx+95+/135+)

10 Push-Ups (S-Knee/Elevated, Rx-HRPU, Rx+HSPU)

35 DUBS (S-70 Singles)

400m Run

*Record Rds + Reps

Cool Down

Hollow Hold (3x20s )

*1 Min Rest

Mobilize

Lax Ball Glute Smash w/ Rotation (1-2 Spots Each Side/10 Movements)

Wall Stretch (1+ Min Each)

Chest Stretch (1 Min Each)