WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (3 Hop & Run/Icky/Scissor L/Scissor R) 2x

PT/Shin Box Rotation/Air Squat 2x10e (30s)

Strength/Power

Back Squat (8/5/3 Then 4×5 *2min Rest)

8@Bar, 5@50%, 3@60%, Then 4×5@65-75% or HBD WT

Conditioning

Bluprint Baseline (Time)

For Time

400m Run/500m Row

40 Air Squats

30 T2B (S-HKR)

20 Burpees (S-Squat Thrust)

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

Cool Down

Partner Plank Tap-out Ladder (2-3×2-10 *60s Rest)

P1 Tap-Out/P2 High Plank

Mobilize

Foam Roll Quads

Wall Stretch